BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 8 Push-Up to Pike 10 Ring Rows 10 Up-Downs 10 Bird Dogs Into… 2 ROUNDS 6 Shuttle Runs 8 Push-Ups OR 8 Box/Bench Dips 10 DB Bent Over Row 10 Up-Down + Mountain Climbers 10 Sit-Ups Workout – All EMOM x 30 MINUTES (No Measure) MIN 1 – :40 Reps of 25′ Shuttle Runs MIN 2 – :40 Strict Dips* MIN 3 – :40 Ring Rows or DB Bent Over Row MIN 4 – :40 Up-Downs + Mountain Climber** MIN 5 – :40 Sit-Ups *Option for Ring, Box or Bar Dips ** 1 Rep = Down to Plank + Knee to Chest L + Knee to Chest R + Stand (No Measure) Optional Cool Down – All ON A 7:00 RUNNING CLOCK… (No Measure) Foam Roll Quads, Lats, Calves (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES* :30 Row 35 Single Unders 6 Alt. Box Step Overs 6 Push-Ups to Pike *At 4:00, switch to 25 Double Unders, 6 Box Jump Overs and :20 Handstand Hold or Pike Hold Quick Rest Then Into… 1-2 ROUNDS (TIME PERMITTING) 6 Snatch Grip Deadlift 6 Snatch Grip Hang High Pulls 6 Muscle Snatches 6 BTN Snatch Grip Push Jerk Strength – All EMOM x 8 MINUTES* (Weight) 1 Hang Snatch + 1 Snatch *Start Mod-Light and build to Mod-Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance AMRAP x 16 MINUTES (AMRAP – Reps) 70 Double Unders 60/50 Cal Row 50 Box Jump Overs (24/20) 40 Handstand Push-Ups 30 Power Snatches (95/65) (Score is Reps) KG BB: (42.5/30) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Reps) 140 Single Unders...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jack 10 Air Squats 5 Hang Power Cleans 5 Kipping Knee Raises 1-2 ROUNDS (Time Permitting) 10 Alt. Jumping Lunges 5 Power Cleans 10 Empty BB Front Squats 5 Toes To Bar Strength – All Back Squat (Build to a 1-Rep Back Squat) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance 3 ROUNDS FOR TIME (No Measure) 20 Toes to Bar 10 Front Squats (155/105) (Score is Time) KG BB: (70/47.5) Workout – Fitness 3 ROUNDS FOR TIME (No Measure) 20 Toes to Something 10 Front Squats (115/75) (Score is Time) KG BB: (52.5/35) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5/5 Single Leg Glute Bridge-Up 10 Glute Bridge-Ups w/:03 Pause at Top 10 Alt. 90-90 Hip Rotations 10 Cat/Cows -Rest as...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jack 10 Air Squats 5 Hang Power Cleans 5 Kipping Knee Raises 1-2 ROUNDS (Time Permitting) 10 Alt. Jumping Lunges 5 Power Cleans 10 Empty BB Front Squats 5 Toes To Bar Strength – All Back Squat (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Back Squat) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance 3 ROUNDS FOR TIME (No Measure) 20 Toes to Bar 10 Front Squats (155/105) (Score is Time) KG BB: (70/47.5) Workout – Fitness 3 ROUNDS FOR TIME (No Measure) 20 Toes to Something 10 Front Squats (115/75) (Score is Time) KG BB: (52.5/35) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5/5 Single Leg Glute Bridge-Up 10 Glute Bridge-Ups w/:03 Pause at Top 10 Alt. 90-90 Hip...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Cardio 15 Banded Pull-Aparts :30/:30 Banded Distraction Pec Stretch :30/:30 Banded Lat Stretch 10 Banded Cat Cow :30/:30 Lateral Banded Hip Distraction into… 1 ROUND 1:00 Cardio 10 Scap Pull-Ups 5/5 Single Arm Ring Row 20 Alt. Shoulder Taps 10 Cossack Squat 5 Bootstrappers Workout – All 4 SETS FOR QUALITY (No Measure) 3:00 Cardio Choice 10 Tempo DB Goblet Squats (30X0)|(Athlete Choice) 15 Tempo DB Chest Flyes (2020) 10/10 Tempo Single Arm KB/DB Bent Over Row (2020) 1:00 Static Hold* -Rest 1:00 b/t Sets- *Static Hold Options… Plank Hold Rig Hang Hold Handstand Hold Tuck/Hollow hold Wall Sit (No Measure) Optional Cool Down – All FOR RECOVERY (No Measure) 15 Slow Arm Haulers 10 Alt. Groiners w/ Thoracic Twist 1:00 Child’s Pose 1:00 Rebound Pose (No Measure)