BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) DYNAMIC RUNNING WARM-UP 100m Run 50’ High Kicks + 50’ Cherry Pickers 50’ Knee Hugs + 50’ Heel Grabs 50’ Figure 4 Stretch + 50’ Side Lunges Into… 100m Run 50’ High Knees + 50’ Butt Kickers 100’ Skip 50’ High Skips + 50’ Long Skips Into… 100m Run 50’ Right Side Shuffle + 50’ Left Side Shuffle 50’ Right Side Karaoke + 50’ Left Side Karaoke 50’ Bear Crawl + 50’ Crab Walk Quick Rest Then Complete… SPECIFIC WARM-UP 2-3 SETS 10 Jumping Jack Toe Touches 10 Alt. Dead Bugs 5 Scap Pull-Ups 5 Kip Swings 5 Hanging Knee Raises* *Toes to Something or Toes to Bar in Round 2/3 Workout – Performance 3 SETS (Time) 400m Run 20 Toes to Bar 200m Run 10 Toes to Bar -Rest 2:00 b/t Sets- Workout – Fitness 3 SETS (Time)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) DYNAMIC RUNNING WARM-UP 100m Run 50’ High Kicks + 50’ Cherry Pickers 50’ Knee Hugs + 50’ Heel Grabs 50’ Figure 4 Stretch + 50’ Side Lunges Into… 100m Run 50’ High Knees + 50’ Butt Kickers 100’ Skip 50’ High Skips + 50’ Long Skips Into… 100m Run 50’ Right Side Shuffle + 50’ Left Side Shuffle 50’ Right Side Karaoke + 50’ Left Side Karaoke 50’ Bear Crawl + 50’ Crab Walk Quick Rest Then Complete… SPECIFIC WARM-UP 2-3 SETS 10 Jumping Jack Toe Touches 10 Alt. Dead Bugs 5 Scap Pull-Ups 5 Kip Swings 5 Hanging Knee Raises* *Toes to Something or Toes to Bar in Round 2/3 Workout – Performance 3 SETS (Time) 400m Run 20 Toes to Bar 200m Run 10 Toes to Bar -Rest 2:00 b/t Sets- (Score is Slowest Set) Workout –...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Jumping Air Squats 4/4 Single Arm Ring Rows 8 Barbell Strict Press 8 Up-Downs Into… 1 ROUND 8 Slow Barbell Front Squats 8 Ring Rows or 4-8 Strict Pull-Ups 8 Barbell Push Press (Slow Lower) 8 Burpees Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 3 Thrusters (Build to Workout Weight) MIN 2 – Complete one of the below Complexes… Option 1… 1 Ring Kip Swing + 1 Hips to Rings + 1 Kipping Ring Muscle-Up Or… Option 2… 1 Kip Swing + 1 Big Kip Swing + 1-2 Jumping Chest to Bar Pull-Ups (No Measure) Workout of the Week – Performance “MYMC 22.3” (Time) 15 ROUNDS FOR TIME 1 Ring Muscle-Up 3 Thrusters (135/95)|(95/65) 6 Burpee Over Bar (Score is Time) MU Option 1: Jumping Muscle-Up MU Option 2: Burpee...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Jumping Air Squats 4/4 Single Arm Ring Rows 8 Barbell Strict Press 8 Up-Downs Into… 1 ROUND 8 Slow Barbell Front Squats 8 Ring Rows or 4-8 Strict Pull-Ups 8 Barbell Push Press (Slow Lower) 8 Burpees Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 3 Thrusters (Build to Workout Weight) MIN 2 – Complete one of the below Complexes… Option 1… 1 Ring Kip Swing + 1 Hips to Rings + 1 Kipping Ring Muscle-Up Or… Option 2… 1 Kip Swing + 1 Big Kip Swing + 1-2 Jumping Chest to Bar Pull-Ups (No Measure) Workout of the Week – Performance “MYMC 22.3” (Time) 15 ROUNDS FOR TIME 1 Ring Muscle-Up 3 Thrusters (135/95)|(95/65) 6 Burpee Over Bar (Score is Time) MU Option 1: Jumping Muscle-Up MU Option 2: Burpee...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY WARM-UP (Optional) 4/4 Adductor Rock Back 4 Yoga Push-Ups 1:00 Squat Hold 8 Slow Alt. Samson Lunges 8 Slow Squat Therapy Reps Then Complete… 2 ROUNDS 8 Jumping Air Squats 4/4 Single Arm Ring Rows 8 Barbell Strict Press 8 Up-Downs Into… 1 ROUND 8 Slow Barbell Front Squats 8 Ring Rows or 4-8 Strict Pull-Ups 8 Barbell Push Press (Slow Lower) 8 Burpees Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 3 Thrusters (Build to Workout Weight) MIN 2 – Complete one of the below Complexes… Option 1… 1 Ring Kip Swing + 1 Hips to Rings + 1 Kipping Ring Muscle-Up Or… Option 2… 1 Kip Swing + 1 Big Kip Swing + 1-2 Jumping Chest to Bar Pull-Ups (No Measure) Workout of the Week – Performance “MYMC 22.3” (Time) 15...