BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 3 Inch Worms 6 Up-Downs 6 Jumping Squats 6/6 DB OH Press :30 Alt. Deadbug Into… 2 ROUNDS 12 PVC Pass Throughs 6 Burpees 6/6 DB Deadlift 6/6 DB Hang Snatch Strength – All EVERY 1:30 x 8 SETS (Weight) 1 Power Snatch + 2 Hang Snatch* *Start Light and end Moderate-Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance FOR TIME (Time) 100 Alt. DB Devils Press (50/35) (Score is Time) Workout – Fitness FOR TIME (Time) 100 Alt. DB Devils Press (35/20) (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 Couch Stretch 10/10 Seated Single Leg Lifts 10 Seated Double Leg Lifts 20 Glute Bridge-Ups -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 3 Inch Worms 6 Up-Downs 6 Jumping Squats :30 Alt. Deadbug 6/6 Hang DB Snatch Into… 2 ROUNDS 100m Run 6 Burpees 6/6 DB Deadlift 6/6 DB Hang Snatch Into… Grab a Partner & 1 Barbell You Go I Go Each Movement w/ Barbell 5 Snatch Deadlift 5 Hang Jump Shrug 5 High Hang Muscle Snatch 5 Overhead Foot Work 5 Overhead Squat 5 Power Snatch 5 Hang (Squat) Snatch Strength – All EVERY 1:30 x 8 SETS (Weight) 1 Power Snatch + 2 Hang Snatch* *Start Light and end Moderate-Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance FOR TIME (Time) 100 Alt. DB Devils Press (50/35) (Score is Time) Workout – Fitness FOR TIME (Time) 100 Alt. DB Devils Press (35/20) (Score is Time) Optional Cool Down – All 2-3...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 4 ROUNDS* :15 Scap Pull-Ups** :15 Burpees :15 Sumo Stance Good Mornings :15 Sumo Air Squats *1 Round = all 4 movements **In 3rd & 4th rounds, switch to Kip Swings Into… 2 ROUNDS 5 Empty Barbell Deadlifts :15 Hollow Hold + :15 Superman Arch Hold 5 Empty Barbell Sumo Deadlifts 10 Kipping Knee or Straight Leg Raises* *In 2nd round, switch to Toes to Bar/Something Extended Warm-Up – All EVERY 2:00 FOR 4 SETS (No Measure) 3-5 Sumo Deadlifts* + 1 Rep of Gymnastics Complex *Start Moderate-Heavy & Build to Workout Weight. Options for Complex… 2 Toes to Bar + 1 Bar Muscle-Up Or… 2 Toes to Something + 1 Pull-Up (No Measure) Workout – Performance ON A 15:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 75 Toes to Bar -Immediately Into- AMRAP w/ Time Remaining… 1-2-3-and so...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 EZ Rowing 10 Wide Stance Good Morning 10 Air Squat 10 PVC Pass Through 10 BTN PVC Press 10 BTN PVC Elbow Punches Into… 1 ROUND 250 M Row 7 Hang Power Clean 7 Front Squats 7 Hang Power Snatch 7 OH Squats Strength – Performance Overhead Squat (ON AN 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Overhead Squat ) (Score is Weight) Strength – Fitness Front Squat (ON AN 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Front Squat ) (Score is Weight) Workout – Performance FOR TIME (Time) 1000/800m Row 50 Overhead Squats (95/65) 1000/800m Row (Score is Time) Workout – Fitness FOR TIME (Time) 750/600m Row 50 Front Squats (95/65) 750/600m Row (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 EZ Rowing 10 Wide Stance Good Morning 10 Air Squat 10 PVC Pass Through 10 BTN PVC Press 10 BTN PVC Elbow Punches Into… 1 ROUND 250 M Row 7 Hang Power Clean 7 Front Squats 7 Hang Power Snatch 7 OH Squats Strength – Performance Overhead Squat (ON AN 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Overhead Squat ) (Score is Weight) Strength – Fitness Front Squat (ON AN 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Front Squat ) (Score is Weight) Workout – Performance FOR TIME (Time) 1000/800m Row 50 Overhead Squats (95/65) 1000/800m Row (Score is Time) KG BB: (42.5/30) Workout – Fitness FOR TIME (Time) 750/600m Row 50 Front Squats (95/65) 750/600m Row (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure)...