BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Bird Dogs 10 Glute Bridge-Ups 10 Alt Step-Ups Into… 2 ROUNDS 8 Barbell RDL 10 Tuck-Ups/ V-Ups 10 Box Jumps 8 Kip Swings Workout – Performance EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 Deadlifts (225/155) 15 Box Jumps (30/24) Max Toes to Bar in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Set of Toes to Bar) KG BB: (100/70) Workout – Fitness EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 Deadlifts (155/105) 15 Box Jumps (24/20) Max Toes to Something in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Set of Toes to Something) KG BB: (70/47.5) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – :45 Calf or Foot Smash MIN 2 – :45 90-90 Hip Rotations MIN 3 – :45...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 3 SETS 8 Alt. Lunges 8 Scap Pull-Ups 4/4 Single Arm Ring Row 8 Barbell Strict Press Into… 1 SETS 8 DB Goblet Alt. Lunges 8 Scap Push-Ups 4-6 Strict Pull-Ups or 8 Ring Rows 8 Barbell Push Press Strength – All Push Jerk (Build to a 5-Rep Moderate Push Jerk ) (Score is Weight) Workout – Performance AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on…* Shoulder to Overhead (115/75) DB Goblet Alt. Lunges (50/35) *Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round. (Score is Rounds + Reps) Workout – Fitness AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on…* Shoulder to Overhead (75/55) DB Goblet Alt. Lunges (35/20) *Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round. (Score is Rounds + Reps) Optional Cool...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 8 Alt. Lunges 8 Scap Pull-Ups 4/4 Single Arm Ring Row 8 Barbell Strict Press Into… 1 SETS 8 DB Goblet Alt. Lunges 8 Scap Push-Ups 4-6 Strict Pull-Ups or 8 Ring Rows 8 Barbell Push Press Strength – All Push Jerk (Build to a 5-Rep Moderate Push Jerk ) (Score is Weight) Workout – Performance AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on…* Shoulder to Overhead (115/75) DB Goblet Alt. Lunges (50/35) *Complete 1 Rope Climb after each full round. (Score is Rounds + Reps) Workout – Fitness AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on…* Shoulder to Overhead (75/55) DB Goblet Alt. Lunges (35/20) *3 Strict Pull-Ups after each full round. (Score is Rounds + Reps) Optional Cool Down – All 3 SETS FOR QUALITY (No Measure)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Bird Dogs 10 Glute Bridge-Ups 10 Alt Step-Ups Into… 2 ROUNDS 8 Barbell RDL 10 Tuck-Ups/ V-Ups 10 Box Jumps 8 Kip Swings Workout – Performance EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 Deadlifts (225/155) 15 Box Jumps (30/24) Max Toes to Bar in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Set of Toes to Bar) Workout – Fitness EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 Deadlifts (155/105) 15 Box Jumps (24/20) Max Toes to Something in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Set of Toes to Something) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – :45 Calf or Foot Smash MIN 2 – :45 90-90 Hip Rotations MIN 3 – :45 Rebound Pose (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 3 SETS 8 Alt. Lunges 8 Scap Pull-Ups 4/4 Single Arm Ring Row 8 Barbell Strict Press Into… 1-2 SETS 8 DB Goblet Alt. Lunges 8 Scap Push-Ups 4-6 Strict Pull-Ups or 8 Ring Rows 8 Barbell Push Press Strength – All Push Jerk (ON A 15:00 RUNNING CLOCK… Build to a 5-Rep Moderate Push Jerk ) (Score is Weight) Workout – Performance AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on…* Shoulder to Overhead (115/75) DB Goblet Alt. Lunges (50/35) *Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round. (Score is Rounds + Reps) KG BB: (52.5/35) KG DB: (22.5/15) Workout – Fitness AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on…* Shoulder to Overhead (75/55) DB Goblet Alt. Lunges (35/20) *Complete 1 Rope Climb or 3 Strict Pull-Ups...