BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 5 Inchworms w/ Push Up 5/5 Moose Antlers 10 Scap Push Ups 10 Alt Piked Toe Taps 10 Alt Groiners 10 Good Mornings Into… 2 ROUNDS 6 Up-Downs (RND 2: Burpees) 6 DBL DB Deadlifts 6 DBL DB Hang Cleans 6 DBL DB Strict Press (RND 2: Push Press) 6 Alt DB Step Ups (RND 2: DB Step Ups) Strength – All Shoulder Press (5-5-5-5 Tempo Strict Press (31X1)* ) *Start Light and Build to Moderate. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Workout – Performance FOR TIME (Time) 10 DBL DB Ground to Overhead (50/35) 20 DB Burpees 30 DB Farmer Alt. Box Step-Ups (24/20) 40 DB Push Press 50 Burpees* *Final 50 Burpees performed with...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cal Bike (RPE 5) 10 Jumping Jack Toe Touches 10 SLOW Alt. Dead Bugs :20/:20 Standing Calf Stretch into… 2 ROUNDS 5 Cal Bike (RPE 7) 10 Med Ball Front Squat 10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Bike 50 Sit-Ups 20 Med Ball Clean 20/14 (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/35 Cal Bike 40 Sit-Ups 15 Med Ball Clean 14/10 (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Wide-Grip Curls 15-20 DB Bent Over Row 20-25 Half Kneeling Banded Rows -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cal Bike (RPE 5) 10 Jumping Jack Toe Touches 10 SLOW Alt. Dead Bugs :20/:20 Standing Calf Stretch into… 2 ROUNDS 5 Cal Bike (RPE 7) 10 Med Ball Front Squat 10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Bike 50 Sit-Ups 20 Med Ball Clean 20/14 (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/35 Cal Bike 40 Sit-Ups 15 Med Ball Clean 14/10 (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Wide-Grip Curls 15-20 DB Bent Over Row -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cal Bike (RPE 5) 10 Jumping Jack Toe Touches 10 SLOW Alt. Dead Bugs :20/:20 Standing Calf Stretch into… 2 ROUNDS 5 Cal Bike (RPE 7) 20 Single Unders 10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Bike 50 Sit-Ups 125 Double Unders (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/35 Cal Bike 40 Sit-Ups 80 Jumping Jacks* *Option for 200 Single Unders or 1:30 Double Under Attempts. (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Wide-Grip Curls 15-20 DB Bent Over Row 20-25 Half Kneeling Banded Rows -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 10 Air Squats 10 Scap Pull-Ups 10 Ring Row 5 Hang Power Clean 10 Elbow Punches 200m Run Into… 1-2 ROUNDS 10 Jumping Air Squat 5 Pull-ups / Ring Rows 7 Power Cleans Hero Workout – Performance Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Hero Workout – Fitness HOTSHOTS 19 (FITNESS) (AMRAP – Reps) 6 ROUNDS FOR TIME 30 Air Squats 19 Power Cleans (95/65) 7 Ring Rows 400m Run (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 Empty Barbell Quad Smash 10 Alt. Wrist Push-Ups 10 SLOW Arm Haulers -Rest as Needed b/t Sets- (No Measure)