BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Deadbugs 5/5 Single DB Curl to Press 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Push-Ups to Pike 5 Burpees Workout – Performance FOR TIME (Time) 50/40 Cal Bike 40 Russian KB Swings (70/53) 30 Sit-Ups 20 Alt. DB Snatches (50/35) 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Burpees 70/60 Cal Bike 60 Russian KB Swings 50 Sit-Ups 40 Alt. DB Devils Press (Score is Time) KG KB: (32/24) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 40/30 Cal Bike 30 Russian KB Swings (53/35) 25 Sit-Ups 20 Alt. DB Snatches (35/20) 50/40 Cal Bike 40 Russian KB Swings 35 Sit-Ups 30 Burpees 60/50 Cal Bike...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Burpees Workout – Performance FOR TIME (Time) 50/40 Cal Bike 40 Russian KB Swings (70/53) 30 Sit-Ups 20 Alt. DB Snatches (50/35) 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Burpees 70/60 Cal Bike 60 Russian KB Swings 50 Sit-Ups 40 Alt. DB Devils Press (Score is Time) Workout – Fitness FOR TIME (Time) 40/30 Cal Bike 30 Russian KB Swings (53/35) 25 Sit-Ups 20 Alt. DB Snatches (35/20) 50/40 Cal Bike 40 Russian KB Swings 35 Sit-Ups 30 Burpees 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Alt. DB Devils Press (Score is Time) Optional Cool Down – All...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Burpees Workout – Performance AMRAP X 30 MINUTES (AMRAP – Reps) 50/40 Cal Bike 40 Russian KB Swings (70/53) 30 Sit-Ups 20 Alt. DB Snatches (50/35) 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Burpees 70/60 Cal Bike 60 Russian KB Swings 50 Sit-Ups 40 Alt. DB Devils Press (Score is Reps) Workout – Fitness AMRAP X 30 MINUTES (AMRAP – Reps) 40/30 Cal Bike 30 Russian KB Swings (53/35) 25 Sit-Ups 20 Alt. DB Snatches (35/20) 50/40 Cal Bike 40 Russian KB Swings 35 Sit-Ups 30 Burpees 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Alt. DB Devils Press...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 10/8 Cal Bike (Easy Pace) 8 Lunge-Lunge-Squat* 8 Scap Pull-Ups :20 Dead Hang *Switch to 8 Alt. Step-Ups for the second set. Into… 2 SETS 10/8 Cal Bike (Moderate Pace) 8 Box Jumps @ 20in* 8 Ring Rows** *Switch to 4+4 Box Jumps (4 reps @ 24in and 4 reps @ 30in) for the second set. **Switch to 8 Vertical Ring Rows for the second set. Workout – All 3 SETS (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES* Reps Box Jumps** 10/8 Cal Bike 10 Strict Pull-Ups or 15 Ring Rows -Rest 2:00 b/t Sets- *Restart from the beginning of each AMRAP. **AMRAP 1= 15 Reps @20″ AMRAP 2= 10 Reps @24/20″ AMRAP 3= 5 Reps @30/24″ (Score is Lowest Rounds + Reps) Cool Down – All 2-3 SETS FOR QUALITY (No Measure) :30/:30...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Groiners + Twist 5 Tempo Air Squats (31X1) 10 Piked Shoulder Taps 5 Tempo Push Ups (31X1) Into… 2 ROUNDS 10/8 Cal Row 10 Air Squats (RND 2: Empty Bar Front Squat) 8 Kip Swings (RND 2: Kipping Knee Raises) 8 Push Up or Pike Push Up 8 Curtsy Lunges Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 60/50 Cal Row 50 Front Squats (115/75) 40 Toes to Bar 30 Handstand Push-Ups 20 Alt. Pistols (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Row 40 Front Squats (75/55) 30 Toes to Something 20 Hand Release Push-Ups 20 Narrow Stance Air Squats (Score is Rounds + Reps) KG BB: (35/25) Partner Workout...