BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mobility: 1 min each leg/arm Foam Roll Hamstring Calf Smash w/ Kettlebell Sampson flow to Nose to knee Banded Front Rack Couch Stretch Banded ankle mobility (12-15 minutes) Then… 500m row 20 jumping jacks 20 mtn climbers 250m row (fast) 20 jumping jacks 20 mtn climbers (5-6 minutes) Then… 2 sets: 4 box step ups→4 box jumps 10 Air Squats→10 alt pole assisted pistol squats (2-4 minutes) Then… Barbell Warm-Up – 2 SETS… 5 Deadlifts 5 Muscle Clean → Power Clean 5 Push Press 5 Push Jerks (2-3 minutes) Then… Build up to the 3/4th weight that you are going to get too. You do not have to do a bunch of reps here just get there. In between load of the barbell you should do a few box jumps and pistols (mod). (6-10 minutes) *27-38 minutes – The...

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) E4:00 x 12 MINUTES 3/3 Turkish Get-Up* 25’ SA OH Walking Lunge *Light & Controlled, Both Up and Back Down to the Ground. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 20 Air Squats 30 Sit-Ups 400m Run 20 KB Swing 53/35 30 Plate Hops 400m Run 20 Slam Ball 40/20 30 Lunges *At a Moderate & Smooth Pace Throughout

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 12-9-6-3-6-9-12 Squat Snatch 65/45 – 95/65 Strict Pull-up

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to “Moderate-Heavy” Set of the Following Complex*: 1 Push Press 2 Push Jerks 1 Split Jerk *Bar should come from the ground and be power cleaned to the shoulders. Metcon Metcon (2 Rounds for reps) AMRAP x 4 MINUTES 4 Jerks 115/75 – 155/105 4 Lateral Burpee Over Bar -Rest 2:00- AMRAP x 3 MINUTES 3 Jerks 95/65 – 135/95 3 Lateral Burpee Over Bar Optional Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Foam Rolling T-Spine 3:00 Foam Rolling Mid/Low Back

BayWay CrossFit – CrossFit View Public Whiteboard Workout Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – Double Under or Triple Under Practice MIN 2 – Row 200/150m Metcon Metcon (Time) FOR TIME 1000m Row 100 Dubs 750m Row 75 Dubs 500m Row 50 Dubs