Announcements KNEES OVER TOES SEMINAR – MARCH 19TH – 9AM BayWay CrossFit – CrossFit Open Warm-up Warm-up (No Measure) 10:00 Bike Warm Up (for the second 5 mins do a 10s sprint st the end of each minute Pre Prep: Foam Roll Lats & Quads Glute Warm Up Banded 7’s Couch Stretch Banded Front Rack Movement Prep: 5/5 DB Strict Press 10 Air Squat 15 Jumping Jacks 5/5 DB Bent Row 5/5 DB Push Press 8 Single DB Front Squat 15 Jumping Jacks 3/3 DB Thrusters 15 Jumping Jacks Workout Prep: Work through the thruster weights with a few reps of each Quickly pick up your rope after each warm-up thruster set and do some jump ropes. Then quickly get on the pullup bar to warm that movement. Repeat through all the weights of the thruster. Try to spike your heart rate and then have some time to bring it...

BayWay CrossFit – CrossFit Open Warm-up Warm-up (No Measure) ROW 10:00 – Get Sweaty 40-50 Banded Good-mornings 7’s warm up with band 10/10/10/10 Leg Swings 20-30 Light KB Swing Stretch 1 Min Each: Couch Stretch Samson Lunge Pigeon Pose Chest Opener 1 Set: 10 Empty Bar Deadlift 5 Up down over bar 1 Set: 8 Deadlift with light weight 4 burpee over bar 1 Set: 6 Deadlift with moderate weight 4 Burpee over bar 1 Set: 5 Deadlift with workout weight 4 burpee over barhttps://youtu.be/1WFrKwEHxAs https://youtu.be/zwoW80fjNSI https://youtu.be/hxKfZlW1rys https://youtu.be/NpmS6Fx1WLo https://youtu.be/lQhBLId_y6s https://youtu.be/0KpwcWE6Md0 https://youtu.be/CEQMx4zFwYs Workout CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

Announcements CrossFit Open Friday Night Lights 2/25Jail Break Run 5k 2/26 BayWay CrossFit – 60 Warm-up Warm-up (No Measure) 1:00 Walking Lunges w/ Arm Crosses 1:00 Slow PVC Passes 1:00 Perfect Air Squat w/ Wide Grip Press at Bottom* *Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the OH position then pull back down, stand. Repeat for the rest of the minute. -Quick Rest (grab/pick-up barbell)- AMRAP x 3 MINUTES 10 Jumping Jacks 5 Behind Neck Wide Grip OH Press (w/ barbell) 10 Alt. Groiners Strength Overhead Squat (3×6*) *All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement. Week 4 of 8 (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 6 Power Snatches (115/75)|(75/55) 8 Alt. Back Rack Lunges* 10 Overhead Squats *Each step = 1 Rep (Score is...

Announcements Halloween Party October 15 – 7:00pm BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats Strength Clean and Jerk (2-Rep Heavy ) Build to a Heavy 2-Rep Power Clean and Jerk (Score is Weight) Workout Cali Bear* (Weight) E:30s x 20:00 1 PC & J 155/105 RX+ 225/155

Announcements October 9th – Tie-Dye Day BayWay CrossFit – 60 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5 Scap Pull-Ups + 5 Kip Swings 8 Single DB Front Squat 6 Up-Downs Strength Back Squat (3-3-3*) *Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets. (Score is Weight) Workout Metcon (Time) FOR TIME* 15-12-9-12-15 DB Front Squat C2B Pull-Up *After each full set, complete 10 Up-Downs RX: 35/20 RX+: 50/35