BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1:00 Bike Into… 2 ROUNDS 10 Air Squat 10 Alt. Shoulder Taps 10 Tuck-ups 10 Kip Swings Into… 1:00 Bike Into… 2 ROUNDS 8 Empty BB Front Squat 8 Up-Down 8 Kipping Hanging Knee Raise* *Switch to TTB/ TTS on 2nd Rounds Workout – Performance 5 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Cal Bike 1:00 – Front Squat (75/55) 1:00 – Toes to Bar 1:00 – Up-Downs 1:00 – Rest (Score is Total Reps) KG BB: (35/25) Workout – Fitness 5 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Cal Bike 1:00 – Front Squat (65/45) 1:00 – Toes to Something 1:00 – Up-Downs 1:00 – Rest (Score is Total Reps) KG BB: (30/20) Post-Workout Skill – All 3 SETS (No Measure) :20-:30 L-Hang or Knee-Tuck Hang 8-10 Alt. Candlesticks or 10-12 Hollow Body Rocks...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1:00 Bike Into… 2 ROUNDS 10 Air Squat 10 Alt. Shoulder Taps 10 Tuck-ups 10 Kip Swings Into… 1:00 Bike Into… 2 ROUNDS 8 Empty BB Front Squat 8 Up-Down 8 Kipping Hanging Knee Raise* *Switch to TTB/ TTS on 2nd Rounds Workout – Performance 5 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Cal Bike 1:00 – Front Squat (75/55) 1:00 – Toes to Bar 1:00 – Up-Downs 1:00 – Rest (Score is Total Reps) Workout – Fitness 5 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Cal Bike 1:00 – Front Squat (65/45) 1:00 – Toes to Something 1:00 – Up-Downs 1:00 – Rest (Score is Total Reps) Post-Workout Skill – All 3 SETS (No Measure) :20-:30 L-Hang or Knee-Tuck Hang 8-10 Alt. Candlesticks or 10-12 Hollow Body Rocks -Rest As Needed b/t Sets- (No...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 10 MINUTES* 5 Cal Cardio Choice 10 Alt. Long Step Back Lunges → 10 Alt. Box Step-Ups 5 Plank to Pikes → 5 Up-Downs w/ Jump 10 Bootstrapper Squats → 10 Perfect Air Squats *Switch to second movement at 5:00 mark Workout – All 5 SETS (Time) 10 Up-Down to Target* 15/12 Cal Row, Bike or Ski 20 Box Alt. Step-Ups (24/20) 25 Air Squats *Target is ideally 6″ above standing reach. -Rest 1:00 b/t Sets- (Score is Slowest Set) Optional Cool Down – All ON AN 8:00 RUNNING CLOCK… (No Measure) Foam Roll As Needed (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Inchworm w/ Push Up 10 Piked Shoulder Taps 10 Scap Push Ups 10 Bird Dogs 10 Kip Swings Into… 1 ROUND 7 Push Ups 10 KB Deadlifts 7 Hand Release Push Ups 10 Russian KBS 7 Kipping Knee Raises :10 Handstand/ Pike Hold Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Bar 10 Hand Release Push-Ups 20 Russian KB Swings (70/53) 10 Strict Handstand Push-Ups (Score is Rounds + Reps) KG KB: (32/24) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Something 10 Push-Ups 20 Russian KB Swings (53/35) 10 Pike Push-Ups (Score is Rounds + Reps) KG KB: (24/16) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 40 Toes to Bar 20 Hand...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS (GENERAL WARM-UP) 8/6 Cal Bike 6 Yoga Push-Ups :30/:30 Single Arm KB Suitcase Hold 12 Russian KB Swings Into… 2 ROUNDS (SPECIFIC WARM-UP) 7 Barbell Clean Deadlift 7 Barbell Muscle Clean 7 Barbell Front Squat 7 Barbell Split Jerk Stance Strict Press* *Change to Split Jerk Stance Push Press on the second set. Strength – All Clean and Jerk (3-3-3*) *Start Light and end Moderate. This is a Deload Week. Option for Squat or Power. (Score is Weight) Week 5 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 200m DB Farmers Carry (50/35) 30 Hang Power Clean & Jerks (95/65) 60/50 Cal Bike 30 Hang Power Clean & Jerks 200m DB Farmers Carry (Score is Time) Workout – Fitness FOR TIME (Time) 200m DB Farmers Carry (35/20) 30 Hang Power Clean &...