BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 MOBILITY ROUND 10 Cat Cows 20 Alt. Shoulder Taps 10/10 Lateral Monster Walks 10 Alt. Cossack Squats 5 Push-Up to Pike w/ Pause in Pike Into… 2 ROUNDS 10 Alt. SL Med Ball RDL 10 Med Ball Front Squats 10 Med Ball Push Press 10 Sumo Good Morning Strength – All Sumo Deadlift (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep Sumo Deadlift ) (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 8 Sumo Deadlifts (185/135) 16 Wall Balls (20/14) (Score is Rounds + Reps) KG BB: (85/60) KG WB: (9/6) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 8 Sumo Deadlifts (135/95) 16 Wall Balls (14/10) (Score is Rounds + Reps) KG BB: (60/42.5) KG WB: (6/5) Cool Down – All 2-3 SETS FOR...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 MOBILITY ROUND 10 Cat Cows 20 Alt. Shoulder Taps 10/10 Lateral Monster Walks 10 Alt. Cossack Squats 5 Push-Up to Pike w/ Pause in Pike Into… 2 ROUNDS 10 Alt. SL Med Ball RDL 10 Med Ball Front Squats 10 Med Ball Push Press 10 Sumo Good Morning Strength – All Sumo Deadlift (Build to a Moderate-Heavy 5-Rep Sumo Deadlift ) (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 8 Sumo Deadlifts (185/135) 16 Wall Balls (20/14) (Score is Rounds + Reps) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 8 Sumo Deadlifts (135/95) 16 Wall Balls (14/10) (Score is Rounds + Reps) Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 6 Slow Empty BB Jefferson Curls 8/8 Sciatic Nerve Floss 10 Slow Cat Cows...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 8/6 Cal Bike 6/6 Split Squats 6 Push Up to Pike 6/6 SA Ring Rows 8 Ring Scap Pull Ups Into… 1 ROUND 8/6 Cal Bike 8 Alt Step Ups 8 Alt Pike Toe Taps 8 Scap Pull Ups Into… 1-2 ROUNDS (Time Permitting) 8/6 Cal Bike 8 Box Jumps (2nd Round = Optional Height Increase) 8 Kip Swings Workout – Performance FOR TIME (Time) 80/60 Cal Bike 70 Box Jumps (24/20) 60 Pull-Ups 40/30 Cal Bike 30 Box Jumps (30/24) 20 Chest to Bars (Score is Time) Workout – Fitness FOR TIME (Time) 70/60 Cal Bike 60 Box Jumps (20) 50 Ring Rows 30/25 Cal Bike 20 Box Jumps (24/20) 10 Jumping Pull-Ups (Score is Time) Finisher – All 2-3 SETS (No Measure) 6/6 DB Goblet Split Squats 12 Feet Elevated Glute Bridge-Ups 24 Russian Twists*...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 8/6 Cal Bike 6/6 DB Goblet Split Squats 6 Push Up to Pike 6/6 SA Ring Rows 16 Russian Twist Into… 1 ROUND 8/6 Cal Bike 8 Alt Step Ups 8 Alt Pike Toe Taps 8 Glute Bridge 8 Scap Pull Ups Into… 1 ROUNDS 8/6 Cal Bike 8 Box Jumps 8 Kip Swings 8 Feet On Box Glute Bridge Workout – Performance FOR TIME (Time) 80/60 Cal Bike 70 Box Jumps (24/20) 60 Pull-Ups 40/30 Cal Bike 30 Box Jumps (30/24) 20 Chest to Bars (Score is Time) Workout – Fitness FOR TIME (Time) 70/60 Cal Bike 60 Box Jumps (20) 50 Ring Rows 30/25 Cal Bike 20 Box Jumps (24/20) 10 Jumping Pull-Ups (Score is Time) Finisher – All 2-3 SETS (No Measure) 6/6 DB Goblet Split Squats 12 Feet Elevated Glute Bridge-Ups 24 Russian...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 400m Run/2:00 of Cardio Choice Into… 1 ROUND 8 Cat-Cow 10 Alt. Groiners 12 Deadbugs Into… 1 ROUND 8 Moose Antlers 10 Barbell Good Mornings 12 Alt. Bird Dogs Into… 1 ROUND 8 Barbell Strict Press 10 Barbell Clean Deadlifts :30 Hollow Hold Strength – All Clean and Jerk (EMOM x 10 MINUTES 1 Power Clean & Jerk*) *Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above. (Score is Heaviest Weight) Workout – Performance “THE CALI BEAR” (Weight) “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is Weight) KG BB: (100/70) Workout – Fitness “THE CALI BEAR (FITNESS)” (Weight) EVERY :30 FOR 20...