BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 150m Row 5/5 Turkish Situps 5 Sumo Deadlift (start empty build each set) 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) 100m Single Arm KB or DB Suitcase Carry (Athlete Choice) 1:00 Plank Hold (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)