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) 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...

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...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cal Bike (RPE 5) 10 Jumping Jack Toe Touches 10 SLOW Alt. Dead Bugs :20/:20 Standing Calf Stretch into… 2 ROUNDS 5 Cal Bike (RPE 7) 20 Single Unders 10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Bike 50 Sit-Ups 125 Double Unders (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/35 Cal Bike 40 Sit-Ups 80 Jumping Jacks* *Option for 200 Single Unders or 1:30 Double Under Attempts. (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Wide-Grip Curls 15-20 DB Bent Over Row 20-25 Half Kneeling Banded Rows -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cal Bike (RPE 5) 10 Jumping Jack Toe Touches 10 SLOW Alt. Dead Bugs :20/:20 Standing Calf Stretch into… 2 ROUNDS 5 Cal Bike (RPE 7) 10 Med Ball Front Squat 10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Bike 50 Sit-Ups 20 Med Ball Clean 20/14 (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/35 Cal Bike 40 Sit-Ups 15 Med Ball Clean 14/10 (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Wide-Grip Curls 15-20 DB Bent Over Row 20-25 Half Kneeling Banded Rows -Rest As Needed b/t Sets- (No Measure)