BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY ROUND 10 SLOW Cat Cows 10 Alt Bird Dogs 10 Up Dog to Down Dog 10 SLOW Arm Haulers 10 Alt. Plank Calf Stretches* *From the Plank fold one foot over the other and push into a Pike to try and get the heel to the floor. Spend :03-:05 in this stretch and then switch sides. Into… EMOM x 5 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Arms + Body Rowing MIN 3 – Half Slide Rowing MIN 4 – EZ Full Slide Rowing MIN 5 – Mod Pace Rowing Into… 1-2 ROUNDS (Time Permitting) 30 Single Unders 20 Alt. Shoulder Taps 5 Up-Downs 5 Burpees Workout – All ON A 28:00 RUNNING CLOCK… (AMRAP – Reps) 5000/4500m Row 250 Double Unders* Max Burpees in Time Remaining *Option for 250 Jumping...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Sumo Stance Good Morning 10 Air Squat 10 PVC Pass Through 200m Run Into… 2 ROUNDS 5 Snatch Grip Deadlift 10 PVC Scarecrow Snatch 10 Behind the Neck PVC Press 10 PVC OH Squat Strength – All Snatch (3-3-3) *Start Light and end Moderate. This is a Deload Week. Option for Squat or Power. (Score is Weight) Week 5 of 6 Strength | Olympic Lifting Cycle Benchmark Workout – Performance Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Benchmark Workout – Fitness NANCY (FITNESS) (Time) 5 ROUNDS FOR TIME 400m Run 15 Front Squats (95/65) (Score is Time) 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...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 100m Run 6 Jefferson Curls 8/8 Single Leg RDLs 10 Tempo Ring Rows (:03 negative) Into… 1 ROUND 100m Run 10 Good Mornings 10/10 Single Leg Glute Bridge-Ups 10 Kip Swings Into… 1 ROUND 100m Run 20 Glute Bridge March 10 Empty BB Deadlift 2-3 Strict Pull-Ups OR False Grip Ring Rows Strength – All Deadlift (3-3-3-3*) *Start Moderate and end Heavy. (Score is Weight) Workout – Performance 10 ROUNDS FOR TIME (Time) 3 Deadlifts (315/205) 3 Ring Muscle-Ups (Score is Time) KG BB: (143/93) Workout – Fitness 10 ROUNDS FOR TIME (Time) 3 Deadlifts (205/145) 6 Pull-Ups (Score is Time) KG BB: (93/65) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – :25/:25 Moose Antlers MIN 2 – :50 90-90 Alt. Hip Rotations MIN 3 – :25/:25 Lying Internal + External...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round perform from behind the neck Workout – Performance AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (155/105) 15 Push-Ups 21 Box Jumps (24/20) 27 Sit-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (115/75) 12 Push-Ups or Knee Push-Ups 15 Box Jumps (20) 21 Sit-Ups (Score is Rounds + Reps) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 1:00 Olympic Wall Stretch :45/:45 Piked Calf Stretch -Rest as Needed b/t Sets-...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round perform from behind the neck Workout – Performance AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (155/105) 15 Push-Ups 21 Box Jumps (24/20) 27 Sit-Ups (Score is Rounds + Reps) KG BB: (70/47.5) Workout – Fitness AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (115/75) 12 Push-Ups or Knee Push-Ups 15 Box Jumps (20) 21 Sit-Ups (Score is Rounds + Reps) KG BB: (52.5/35) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 1:00 Olympic Wall Stretch :45/:45 Piked Calf...