BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier Kicks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30 Wall Balls (20/14) 30 Russian KB Swing (53/35)|(35/26) Finisher Warm-up (No Measure) 3 SETS 20 MB Russian Twists 20 Hollow Flutter Kicks 20 Banded Face Pulls -Rest as Needed b/t Sets-

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Round Each: 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a plank position, then switch. Partner Strength Power Clean (3×3) 3 x 3 Power Clean *Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts. Partner Workout Metcon (Time) IN TEAMS OF 2… 12 ROUNDS FOR TIME 3 Up-Downs 5 Power Clean 135/95 7 Box Jump 24/20 9/7 Cal Bike *P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike or Run 3 rounds: 5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward 5 Jumping Jacks 5 Med ball jumping squats Stretch: Couch Stretch: 2:00 each leg Wall arm stretch: 1:00 total time Workout Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. C. STRENGTH / GYMNASTICS Warm-up (No Measure) FOR RECOVERY 15:00 Stretch & Mobilize as Needed

BayWay CrossFit – CrossFit View Public Whiteboard Recovery Workout Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 18/15 Cal Row MIN 2 – AMRAP of 2 Hang Muscle Snatch + 4 OHS 75/55 MIN 3 – 45s Hollow, Superman, or Plank Hold MIN 4 – 8 DB/KB Filly Lunge (Light, Athlete Choice)* MIN 5 – 10 Slam Ball 40/20 MIN 6 – Walking Rest** *In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB. Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 L-Side Lat Distraction 2:00 R-Side Lat Distraction 2:00 Child’s Pose 2:00 Down Dog Pose

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice Footwork on Rope Climb* *Practice either in full climbs or seated on box Metcon Metcon (2 Rounds for reps) AMRAP x 8 12 Dual DB DL 50/35 3 Rope Climbs 36 Dubs 9 Cal Bike -reset 3:00 & repeat-