BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 10 MINUTES* :30 Cal Machine 10 Step-Ups 10 KB Deadlifts 10 Dead Bugs 6 Alt. Groiners *Switch to below movements at 5:00 Step-Overs Russian KB Swings Sit-Ups Cat/Cows Workout – All EMOM x 30 MINUTES (No Measure) MIN 1&2 – Cardio Choice MIN 3 – :45 Russian KB Swings (Athlete Choice) MIN 4 – :45 Lateral Box Step-Overs (Athlete Choice) MIN 5 – :45 Sit-Ups (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch 10 Seated Double Leg Lifts 30 Banded Tricep Extensions -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up + Bootstrapper 5/5 Groiner + Twist 10 SLOW Air Squats 10 Banded Pass Throughs 15 Banded Pull Aparts 15 Banded OH Pull Aparts Into… 2 ROUNDS 8 WB Front Squats 8 WB Strict Press (RND 2: Push Press) 8 Scap Pull Ups (RND 2: Kip Swings) 8 Ring Rows (RND 2: Vertical Ring Rows OR 4 Strict PU) Strength – All ON A 10:00 RUNNING CLOCK… (No Measure) Choose a Pull-Up Option… Pulling Options… Build to a 3-Rep Weighted Pull-Up 5×5 Strict (Banded) Pull-Ups 5×5 Pull-Up Negatives 5×5 Vertical Ring Rows (No Measure) Workout – Performance 3 ROUNDS FOR TIME (Time) 50 Wall Balls (20/14) 30 Pull-Ups (Score is Time) KG WB: (9/6) Workout – Fitness 3 ROUNDS FOR TIME (Time) 40 Wall Balls (14/10) 30 Ring Rows (Score is Time)...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up + Bootstrapper 5/5 Groiner + Twist 10 SLOW Air Squats 10 Banded Pass Throughs 15 Banded Pull Aparts 15 Banded OH Pull Aparts Into… 2 ROUNDS 8 WB Front Squats 8 WB Strict Press (RND 2: Push Press) 8 Scap Pull Ups (RND 2: Kip Swings) 8 Ring Rows (RND 2: Vertical Ring Rows OR 4 Strict PU) Workout – Performance 3 ROUNDS FOR TIME (Time) 50 Wall Balls (20/14) 30 Pull-Ups (Score is Time) Workout – Fitness 3 ROUNDS FOR TIME (Time) 40 Wall Balls (14/10) 30 Ring Rows (Score is Time) Partner Workout Option IN TEAMS OF 2… (Time) FOR TIME* 270 Wall Balls (Athlete Choice 170 Pull-Ups or Ring Rows *P1 works while P2 rests. Partition movements as needed and split work as needed. (Score is Time) Optional...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 5/5 Single Leg Forward Swings 5/5 Single Leg Side Swings 10 Kang Squats 1:00 Row* Into… 1-2 ROUNDS (TIME PERMITTING) 8 Barbell RDL’s 8 Barbell High Pulls 8 Barbell Muscle Cleans 10 Alt. Elbow Punches 40 Single Unders** *2nd Set: Workout Pace **2nd Set: Switch to 25 Double Unders Strength – All EMOM x 12 MINUTES* (Weight) 1 Hang Clean + 1 Clean *Start Mod-Light and build to Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 42 Double Unders 21/16 Cal Row 12 Hang Power Cleans (115/75) (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 84 Single Unders 16/13 Cal Row 12 Hang Power Cleans (75/55)...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 9/6 Cal Row 5 Clean Deadlifts 5 Hang Muscle Clean 30 Single Unders Into… 2 ROUNDS 5 Muscle Clean 5 Hang Power Cleans 40 Single Unders** *2nd Set: Add Weight **2nd Set: Switch to 25 Double Unders Strength – All EMOM x 12 MINUTES* (Weight) 1 Hang Clean + 1 Clean *Start Mod-Light and build to Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 42 Double Unders 21/16 Cal Row 12 Hang Power Cleans (115/75) (Score is Rounds + Reps) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 84 Single Unders 16/13 Cal Row 12 Hang Power Cleans (75/55) (Score is Rounds + Reps) KG BB: (35/25) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10...