BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Box Step-Overs 8 Alt. Elbow Punches 8 Hang Muscle Clean 8 Strict Press 8 Scap Pull-Ups Into… 2 ROUNDS 6 Up-Downs* 6 Box Jump-Overs 6 Hang Power Clean 6 Push Press 6 Kip Swings (Bar or Rings) *2nd Round perform Burpees Workout – Performance 15 ROUNDS FOR TIME (Time) 1 Ring Muscle-Up 3 Hang Power Cleans (135/95) 5 Shoulder to Overhead 7 Box Jump Overs (24/20) (Score is Time) KG BB: (60/42.5) Workout – Fitness 15 ROUNDS FOR TIME (Time) 1 Burpee Pull-Up 3 Hang Power Cleans (95/65) 5 Shoulder to Overhead 7 Box Jump Overs (20) (Score is Time) KG BB: (42.5/30) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 22 MINUTES 1 Ring Muscle-Up or Burpee Pull-Up 2 Hang Power Cleans (Athlete Choice) 3 Shoulder to Overhead...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Shoulder Taps 3/3 Groiner with a twist 10 Tuck-Ups 10 Air Squat 5 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 6 Up/Downs 10 DB Front Squats 6 Kipping Knee Raise Strength – All Back Squat (5×5*) *Build to a Heavy weight and stay at same weight across all sets. (Score is Weight) Workout – Performance 4 SETS* (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 3 Up-Downs 6 Toes to Bar 9 DB Front Squats (50/35) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) KG DB: (22.5/15) Workout – Fitness 4 SETS* (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 3 Up-Downs 6 Toes to Something 9 DB Front Squats (35/20) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUND 3/3 Groiner with a twist 10 Tuck-Up 10 Air Squat 5 Kip Swings Into… 2 ROUNDS 6 Up/Downs 10 DB Front Squats 6 Kipping Knee Raise Strength – All Back Squat (5×5*) *Build to a Heavy weight and stay at same weight across all sets. (Score is Weight) Workout – Performance 4 SETS* (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 3 Up-Downs 6 Toes to Bar 9 DB Front Squats (50/35) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) Workout – Fitness 4 SETS* (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 3 Up-Downs 6 Toes to Something 9 DB Front Squats (35/20) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) Optional Cool Down – All 2-3...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 100m Jog 10/10 Arm Circles (10 FWD / 10 RVS) 10 SDB FR/OH Alt. Lunges (Alternate Legs, Switch Arms @ 5) 5/5 SA DB Strict Press 10 Ring Rows Workout – All 3 SETS (No Measure) 400m Run 2/2 KB or DB Turkish Get-Ups (Athlete Choice) 10 Feet Elevated Ring Rows or DB Bent Over Rows (Athlete Choice) 10 Strict Handstand Push-Ups or Seated DB Strict Press (Athlete Choice) 200m KB or DB Suitcase Carry (Athlete Choice)* 1:00 Plank Hold *Switch hands as needed -Rest 1:00 b/t Sets- (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) 3 ROUNDS 150m Row 10 Band Pull Aparts 10 Empty Bar Sumo Deadlift 5/5 SA DB Strict Press Workout – All 3 SETS (No Measure) 500/400m Row 2/2 KB or DB Turkish Get-Ups (Athlete Choice) 10 Strict Handstand Push-Ups or Seated DB Strict Press (Athlete Choice) 10 Sumo Deadlifts (Athlete Choice) 200m Single Arm KB or DB Suitcase Carry (Athlete Choice) 1:00 Plank Hold -Rest 1:00 b/t Sets- (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)