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 Ring Dips 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 Box Dips 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- (No...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS (GENERAL WARM-UP) 8/6 Cal Bike 6 Yoga Push-Ups :30/:30 Single Arm KB Suitcase Hold 12 Russian KB Swings Into… 2 ROUNDS (SPECIFIC WARM-UP) 7 Barbell Clean Deadlift 7 Barbell Muscle Clean 7 Barbell Front Squat 7 Barbell Split Jerk Stance Strict Press* *Change to Split Jerk Stance Push Press on the second set. Strength – All Clean and Jerk (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 Workout – Performance FOR TIME (Time) 200m DB Farmers Carry (50/35) 30 Hang Power Clean & Jerks (95/65) 60/50 Cal Bike 30 Hang Power Clean & Jerks 200m DB Farmers Carry (Score is Time) KG DB: (22.5/15) KG BB: (42.5/30) Workout – Fitness FOR TIME (Time) 200m DB Farmers Carry...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Inchworm w/ Push Up 10 Piked Shoulder Taps 10 Scap Push Ups 10 Bird Dogs 10 Kip Swings Into… 1 ROUND 7 Push Ups 10 KB Deadlifts 7 Hand Release Push Ups 10 Russian KBS 7 Kipping Knee Raises :10 Handstand/ Pike Hold Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Bar 10 Hand Release Push-Ups 20 Russian KB Swings (70/53) 10 Strict Handstand Push-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Something 10 Push-Ups 20 Russian KB Swings (53/35) 10 Pike Push-Ups (Score is Rounds + Reps) Finisher – All FOR QUALITY (No Measure) 10-15-20-15-10 DB Floor Press DB Hammer Curls (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Inchworm w/ Push Up 10 Piked Shoulder Taps 10 Scap Push Ups 10 Bird Dogs 10 Kip Swings 10 DB Floor Press 10 DB Curls Into… 1 ROUND 7 Push Ups 10 KB Deadlifts 7 Hand Release Push Ups 10 Russian KBS 7 Kipping Knee Raises :10 Handstand/ Pike Hold Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Bar 10 Hand Release Push-Ups 20 Russian KB Swings (70/53) 10 Strict Handstand Push-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Something 10 Push-Ups 20 Russian KB Swings (53/35) 10 Pike Push-Ups (Score is Rounds + Reps) Finisher – All FOR QUALITY (No Measure) 10-15-20-15-10 DB Floor Press DB Hammer Curls (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 12 Toe Touch Jumping Jacks 10 Alt Deadbugs 8/8 SL Glute Bridge Ups 6 Up-Downs w/ Pause :20 Plank Hold (RND 2: Hollow Hold) Into… 2 ROUNDS :30 Cardio Choice 30 Single Unders (RND 2: High Singles) 10 KB Deadlifts (RND 2: R KBS) 10 Sit-Ups 5 Up-Downs Workout – All 3 SETS FOR QUALITY (No Measure) 3:00 Row, Bike, or Ski 10 Up-Downs 20 Russian KB Swings (Athlete Choice) 30 Sit-Ups 40 Crossover Single Unders* 1:00 Static Hold** -Rest 1:00 b/t Sets- *Option for 80 Single Unders **Static Hold Options… Plank Hold Side Plank Hold (:30/ea side) Wall Handstand Hold Tuck or Hollow Hold Deadhang Hold (No Measure) Optional Finisher – All 3 SETS (:40 ON/ :20 OFF)* (No Measure) MOVT 1 – DB Deadbugs MOVT 2 – Alt. DB Slides *1 SET = MOVT 1+...