BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 15 Toe Touch + Jumping Jack 10 Banded High Pulls 8 PVC Pass Thrus 6 PVC Overhead Jumping Squats 4 Scap Pull-Ups Into… 2 ROUNDS 30 Mountain Climbers* 10 Banded Lat PushDowns 8 PVC Scarecrow Snatches 6 PVC Behind the Neck Push Jerks 4 Bar or Ring Kip Swings *2nd Round: 30 Crossbody Mountain Climbers Strength – All Power Snatch (ON A 12:00 RUNNING CLOCK… Build to a Heavy 2-Rep TNG Power Snatch ) (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Reps) 2-4-6 and so on… Power Snatches (95/65)* *Complete 2 Ring Muscle-Ups after every full set. (Score is Total Reps of Both Movements) KG BB: (42.5/30) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Reps) 2-4-6 and so on… Power Snatches (65/45)* *Complete 2 Chest to Bar Pull-Ups after...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 25’ High Kicks 25’ Walking Toe Touches 25’ Walking Figure 4 Stretch 25’ Walking Groiners 25’ High Knees 25’ Butt Kickers 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 WB Front Squats* 10 WB Push Press* 8 Alt. Step-Ups 6 Box Jumps *RND 2-3 combine to WB Thruster. Benchmark Workout – Performance Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# KG WB: (9/6) Benchmark Workout – Fitness “KELLY (FITNESS)” (Time) 5 ROUNDS FOR TIME 400m Run 20 Box Jumps (20) 20 Wall Balls (14/10) (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 28 MINUTES 400m Run 50 Wall Balls (Athlete Choice) 50 Box Jumps (Athlete Choice) *P1 & P2 will complete the...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Kang Squats 10 Scap Pull-Ups 10 “Slow” Air Squats 10 Alt. Elbow Punches Into… 2 ROUNDS 8 Ring Rows or 6-8 Strict Pull-Ups 8 Strict Hanging Knee Raises 8 Barbell Muscle Cleans 8 Barbell Front Squats Extended Warm-Up – All EMOM x 6 MINUTES (:40 ON/ :20 OFF)* (No Measure) MIN 1 – Row @20-22 SPM MIN 2 – Row @22-24 SPM MIN 3 – Row @24-26 SPM MIN 4 – Row @26-28 SPM MIN 5 – Row @28-30+ SPM MIN 6 – Row @ Consistent Workout Pace *:40 Row at the Suggested SPM, during the :20 recover and set target at new SPM. Workout pace should be somewhere b/t 24-28 SPM. (No Measure) Workout – Performance ON A 15:00 RUNNING CLOCK… (Distance) 10 ROUNDS 3 Strict TTB 3 Front Squats (185/135) -Immediately Into- Max...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Kang Squats 10 Scap Pull-Ups 10 “Slow” Air Squats 10 Alt. Elbow Punches Into… 2 ROUNDS 8 Ring Rows or 6-8 Strict Pull-Ups 8 Strict Hanging Knee Raises 8 Barbell Muscle Cleans 8 Barbell Front Squats Extended Warm-Up – All EMOM x 6 MINUTES (:40 ON/ :20 OFF)* (No Measure) MIN 1 – Row @20-22 SPM MIN 2 – Row @22-24 SPM MIN 3 – Row @24-26 SPM MIN 4 – Row @26-28 SPM MIN 5 – Row @28-30+ SPM MIN 6 – Row @ Consistent Workout Pace *:40 Row at the Suggested SPM, during the :20 recover and set target at new SPM. Workout pace should be somewhere b/t 24-28 SPM. (No Measure) Workout – Performance ON A 15:00 RUNNING CLOCK… (Distance) 10 ROUNDS 1 Rope Climb 3 Front Squats (185/135) -Immediately Into- Max...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 5 Inchworms w/ Push Up 5/5 Moose Antlers 10 Scap Push Ups 10 Alt Piked Toe Taps 10 Alt Groiners 10 Good Mornings Into… 2 ROUNDS 6 Up-Downs (RND 2: Burpees) 6 DBL DB Deadlifts 6 DBL DB Hang Cleans 6 DBL DB Strict Press (RND 2: Push Press) 6 Alt DB Step Ups (RND 2: DB Step Ups) Strength – All Shoulder Press (5-5-5-5 Tempo Strict Press (31X1)* ) *Start Light and Build to Moderate. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Workout – Performance FOR TIME (Time) 10 DBL DB Ground to Overhead (50/35) 20 DB Burpees 30 DB Farmer Alt. Box Step-Ups (24/20) 40 DB Push Press 50 Burpees* *Final 50 Burpees performed with...