BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 15 Toe Touch Jumping Jacks 8 Alt. Samson Lunges 15 Hollow Rocks 15 Arch Rocks :45 Dead hang Into… 1 ROUND 10 Up-Downs 10 Body Weight Lunges 5 Hang Muscle Cleans 10 Elbow Punches 10 Tuck-Ups 12 Scap Pull-Ups into… 1 ROUND 10 Burpees 5 Hang Power Cleans 10 Alt. Front Rack Lunges 10 Alt. V-Ups Extended Warm-Up – All EVERY 3:00 x 3 SETS (No Measure) 10-12 Alt. Toes to Bar or Toes to Something 8 Front Rack Lunges* *Start Light and build up to or slightly past workout weight. (No Measure) Workout – Performance FOR TIME (Time) 10-8-6-4-2-4-6-8-10* Front Rack Alt. Lunges (135/95) 20-16-12-8-4-8-12-16-20 Toes to Bar *Complete 10 Burpees after each Full Round. (Score is Time) KG BB: (60/42.5) Workout – Fitness FOR TIME* (Time) 10-8-6-4-2-4-6-8-10 Front Rack Alt. Lunges (95/65) 20-16-12-8-4-8-12-16-20 Toes...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 15 Toe Touch Jumping Jacks 8 Alt. Samson Lunges 15 Hollow Rocks 15 Arch Rocks :45 Dead hang Into… 1 ROUND 10 Up-Downs 10 Body Weight Lunges 5 Hang Muscle Cleans 10 Elbow Punches 10 Tuck-Ups 12 Scap Pull-Ups into… 1 ROUND 10 Burpees 5 Hang Power Cleans 10 Alt. Front Rack Lunges 10 Alt. V-Ups Workout – Performance FOR TIME (Time) 10-8-6-4-2-4-6-8-10* Front Rack Alt. Lunges (135/95) 20-16-12-8-4-8-12-16-20 Toes to Bar *Complete 10 Burpees after each Full Round. (Score is Time) Workout – Fitness FOR TIME* (Time) 10-8-6-4-2-4-6-8-10 Front Rack Alt. Lunges (95/65) 20-16-12-8-4-8-12-16-20 Toes to Something *Complete 8 Burpees after each Full Round. (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 2-3 SETS 100 Alt. Box Step-Ups (24/20)* 5:00 EZ Cardio Week 5 of 5 — “Chad” Extra Credit *Weight Vest...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 15 Toe Touch Jumping Jacks 8 Alt. Samson Lunges 15 Hollow Rocks 15 Arch Rocks :45 Dead hang Into… 1 ROUND 10 Up-Downs 10 Body Weight Lunges 5 Hang Muscle Cleans 10 Elbow Punches 10 Tuck-Ups 12 Scap Pull-Ups into… 1 ROUND 10 Burpees 5 Hang Power Cleans 10 Alt. Front Rack Lunges 10 Alt. V-Ups Workout – Performance FOR TIME (Time) 10-8-6-4-2-4-6-8-10* Front Rack Alt. Lunges (135/95) 20-16-12-8-4-8-12-16-20 Toes to Bar *Complete 10 Burpees after each Full Round. (Score is Time) Workout – Fitness FOR TIME* (Time) 10-8-6-4-2-4-6-8-10 Front Rack Alt. Lunges (95/65) 20-16-12-8-4-8-12-16-20 Toes to Something *Complete 8 Burpees after each Full Round. (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 2-3 SETS 100 Alt. Box Step-Ups (24/20)* 5:00 EZ Cardio Week 5 of 5 — “Chad” Extra Credit *Weight Vest...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 Rounds: 15 Toe Touch Jumping Jacks 8 Alternating Samson Lunges 15 Hollow Rocks 8 Up-Downs 2 Rounds: 5 Burpee 10 Tuck-Ups 12 Scap Pull-Ups Round 1 : 10 Body Weight Lunges Round 2 : 10 Front Rack Lunges Workout – Performance FOR TIME (Time) 10-8-6-4-2-4-6-8-10* Front Rack Alt. Lunges (135/95) 20-16-12-8-4-8-12-16-20 Toes to Bar *Complete 10 Burpees after each Full Round. (Score is Time) Workout – Fitness FOR TIME* (Time) 10-8-6-4-2-4-6-8-10 Front Rack Alt. Lunges (95/65) 20-16-12-8-4-8-12-16-20 Toes to Something *Complete 8 Burpees after each Full Round. (Score is Time) Optional Finisher – All FOR QUALITY (No Measure) 2-3 SETS 100 Alt. Box Step-Ups (24/20)* 5:00 EZ Cardio Week 5 of 5 — “Chad” Extra Credit *Weight Vest Optional (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 15 Toe Touch Jumping Jacks 8 Alt. Samson Lunges 15 Hollow Rocks 15 Arch Rocks :45 Dead hang Into… 1 ROUND 10 Up-Downs 10 Body Weight Lunges 5 Hang Muscle Cleans 10 Elbow Punches 10 Tuck-Ups 12 Scap Pull-Ups into… 1 ROUND 10 Burpees 5 Hang Power Cleans 10 Alt. Front Rack Lunges 10 Alt. V-Ups Extended Warm-Up – All EVERY 3:00 x 3 SETS (No Measure) 10-12 Alt. Toes to Bar or Toes to Something 8 Front Rack Lunges* *Start Light and build up to or slightly past workout weight. (No Measure) Workout – Performance FOR TIME (Time) 10-8-6-4-2-4-6-8-10* Front Rack Alt. Lunges (135/95) 20-16-12-8-4-8-12-16-20 Toes to Bar *Complete 10 Burpees after each Full Round. (Score is Time) Workout – Fitness FOR TIME* (Time) 10-8-6-4-2-4-6-8-10 Front Rack Alt. Lunges (95/65) 20-16-12-8-4-8-12-16-20 Toes to Something *Complete...