BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) QUICK BODYWEIGHT WARM-UP AMRAP x 4 MINUTES 4 Alternating Lunges w/ PVC Pass-Thru 4 Burpees 4 Hollow Rocks 4 Broad Jumps (or Tuck Jumps) -Then into a barbell specific warm-up- BARBELL WARM-UP (can also use DB) 2 SETS 3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL) 3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm) 3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm) 3-5 Reps of Behind the Neck Strict Press (DB Strict Press) Strength Hang Snatch (1×3) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Squat Snatch HSS in Strength — Can be adjusted a number of ways to meet you needs…if can snatch but not comfortable in the full squat, do power snatch + OHS. You can also switch the movement to Hang Squat/Power Clean +...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (w/ DB or Backpack) 8 Alt. Step-Ups or Bodyweight Lunges* 6 DB Strict Press 4 Cal. Bike Sprint or 10 Mountain Climbers *Switch to Box Jumps at the 2:30 point Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 3-6-9-12… Box Jumps DB Push Press Cal. Bike (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 3-6-9-12… Up-Down + Tuck Jump Backpack Push Press Backpack Front Squat (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 8/8 Single Arm High Pull* 8 Calf Raises on Elevated Surface :45 Tuck Hold *Fast pull up, slow lower down (No Measure)

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 2 SETS 1:00 Run, Bike, Row, or Ski (increase pace each round) 10 PVC Pass-Thru (or Arm Circles) 10 PVC Presses (or Pike Push-Ups) 10 PVC Good Mornings (or Body Weight Good Mornings) 10 Alternating Groiners 10 Perfect Air Squats 10 Perfect Push-Ups* 10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows) BARBELL WARM-UP 2-3 SETS (w/ empty barbell or PVC- can also use DB) 5-7 Slow Deadlifts 5-7 Hang Power Cleans 5-7 Alternating Elbow Punches (each side) 5-7 Front Squats 5-7 Strict Press or Push Press Workout Metcon (AMRAP – Rounds and Reps) 6 SETS AMRAP x 3 MINUTES 4 Power Clean (115/75)|(75/55) 4 H-R Push-Ups 4 Box Jumps (20/16)* -Rest 1:00 b/t Sets- *Athlete can choose to jump-up or step-up but must step-down each rep. (Score is Rounds + Reps)Options: *Reps, Loading, Volume*… Loading — adjust...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 SA DB Deadlift 100m Run 5/5 SA DB Hang Power Clean 200m Row 10 Alt. DB Snatch 200m Bike Workout Metcon (Time) 2 ROUNDS FOR TIME 400m Run 10 DB Deadlifts 400/300m Row 10 DB Power Cleans 1200m Bike 10 DBL DB Snatches -16:00 Hard Cap- (Score is Time) ***HOME VERSION*** 2 ROUNDS FOR TIME 400m Run 20 Backpack Up-Down 30 Backpack Front Squats 400m Run 20 Backpack Cleans 20 Backpack Ground to Overhead -16:00 Hard Cap- (Score is Time) Optional Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00-5:00 of Flow Stretching… *Flow through what feels right: Up-Dog or Cobra Down-Dog Cat/Cow Child’s Pose Saddle (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 20 Cal Bike 20 SDHP 20 Front Squat 400m Run RX: 75/55 RX+: 95/65Options: 300m run SDHP w/ kb/db/backpack/sandbag/plate Front Squat – goblet squat with db or kb, medball squat, sandbag front squat, back pack front squat