BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt Samson Lunges 5 Push Up to Down Dog 10 Alt Samson Lunges :30 Cardio Choice Into… 1 ROUND 30 Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps 30 Fast Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps :30 Cardio Choice Into… 1 ROUND 30 Double Unders or 45 Single Unders 10 Alt. Step-Ups (DB optional) 10 Push-Ups or Knee Push-Ups 10 Alt. DB Slides :30 Cardio Choice Workout – All EMOM x 25 MINUTES (No Measure) MIN 1 – :45 Triple, Double or Single Under Practice MIN 2 – :45 Alt. Box Step-Ups (Athlete Choice)* MIN 3 – :45 Ring, Bar, or Bench Dips MIN 4 – :45 Alt. DB Slides (Athlete Choice) MIN 5 – :45 Cardio Choice *Option to Hold DB in Goblet Position (No Measure) Optional Cool Down – All...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES :30 Row (Increase Pace) 8 Slow Kang Squats 8 PVC Pass Thrus or Alt. Around the Worlds 8 Med. Ball Push Press to Target Workout – Performance 2 ROUNDS FOR TIME (Time) 1000/800m Row 50 Wall Balls (20/14) 30 Hang Power Snatches (95/65) (Score is Time) Workout – Fitness 2 ROUNDS FOR TIME (Time) 750/600m Row 40 Wall Balls (14/10) 30 Hang Power Cleans (95/65) (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 500/400m Row 40 Wall Balls (Athlete Choice) 30 Hang Power Snatches or Cleans (Athlete Choice) *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) Optional Cool Down – All 6-8 MINUTES EMPTY BARBELL SMASHING… (No Measure) Quads Pecs Triceps (barbell on rig) Hamstrings (barbell on rig)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES :30 Row (Increase Pace) 8 Slow Kang Squats 8 PVC Pass Thrus or Alt. Around the Worlds 8 Med. Ball Push Press to Target Strength – Performance ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 1 Power Snatch + 2 Overhead Squats + 1 Hang Squat Snatch (Score is Weight) Strength – Fitness ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 1 Power Clean + 2 Front Squats + 1 Hang Squat Clean (Score is Weight) Workout – Performance 2 ROUNDS FOR TIME (Time) 1000/800m Row 50 Wall Balls (20/14) 30 Hang Power Snatches (95/65) (Score is Time) KG WB: (9/6) KG BB: (42.5/30) Workout – Fitness 2 ROUNDS FOR TIME (Time) 750/600m Row 40 Wall Balls (14/10) 30 Hang Power Cleans (95/65) (Score is Time) KB WB: (6/5)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 Rounds: :30 Row (Increase Pace) 8 Slow Cossak Squats 8 DB Around the Worlds 8 Med. Ball Squats Workout – Performance 2 ROUNDS FOR TIME (Time) 1000/800m Row 50 Wall Balls (20/14) 30 DB Hang Snatch (50/35) (Score is Time) Workout – Fitness 2 ROUNDS FOR TIME (Time) 750/600m Row 40 Wall Balls (14/10) 30 DB Hang Snatch (35/20) (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 500/400m Row 40 Wall Balls (Athlete Choice) 30 DB Hang Snatch (Athlete Choice) *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 20 Toe Tap Jumping Jacks 30 Mountain Climbers 20 Shoulder Taps + 10 Scap Push-Ups 10 Scap Pull Ups :30 Single DB Gun Hold Into… 1 ROUND 20 Arm Crossing Jumping Jacks 10 Up-Downs 20 Shoulder Taps + 10 Scap Push-Ups 10 Kip Swings :30 Single DB Gun Hold Into… 1 ROUND (Time Permitting) 10 Slow Single DB Bicep Curls 10 Strict Sit-Ups 10 Up-Down to Target Workout – Performance AMRAP x 18 MINUTES (AMRAP – Reps) 5-10-15-and so on… Up-Down Pull-Ups 10-15-20-and so on… Sit-Ups (Score is Total Reps) Workout – Fitness AMRAP x 18 MINUTES (AMRAP – Reps) 5-10-15-and so on… Up-Down Jumping Pull-Up 10-15-20-and so on… Sit-Ups (Score is Total Reps) Finisher – All 3 SETS (No Measure) 7 Bottom to Half Empty BB Curls 7 Top to Half Empty BB Curls 7 Full...