BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 5 Bootstrapper Squats 10 Bird Dog 10 Piked Toe Taps 10 Air Squats Into… 1 ROUND 7 RDL 7 High Pulls 7 Muscle Cleans Into… 7 Strict Press :20 Plank Hold Into… 1 ROUND 5 Clean Deadlift 5 Hang Power Clean 5 Front Squats 5 Push Press :20 Pike Hold/ HSPU Hold Strength – All Clean and Jerk (5×2*) *Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 3 of 6 Strength | Olympic Lifting Cycle Workout – Performance AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 1 Power Clean* 5 Handstand Push-Ups 15 Air Squats *Weight Options… (205/145) (225/155) (255/175) (Score is Rounds + Reps) KG BB1: (93/65) KG BB2: (100/70) KG BB3: (115/79) Workout – Fitness AMRAP x...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 5 Bootstrapper Squats 10 Bird Dog 10 Piked Toe Taps 10 Air Squats Into… 1 ROUND 7 RDL 7 High Pulls 7 Muscle Cleans Into… 7 Strict Press :20 Plank Hold Into… 1 ROUND 5 Clean Deadlift 5 Hang Power Clean 5 Front Squats 5 Push Press :20 Pike Hold/ HSPU Hold Strength – All Clean and Jerk (5×2*) *Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 3 of 6 Strength | Olympic Lifting Cycle Workout – Performance AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 1 Power Clean* 5 Handstand Push-Ups 15 Air Squats *Weight Options… (205/145) (225/155) (255/175) (Score is Rounds + Reps) Workout – Fitness AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 1 Power...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike* 14 Alt. Arm Raise in Child’s Pose 10 Glute Bridge 10 Slow Leg Lowers 10 Tuck-Up 5/5 Samson Stretch Into… 2 ROUNDS :30 Bike* 6 Scap Pull-Ups 5 Hanging Lat Push Down 7 Hanging Leg Raise with Slow Lower *Increase RPM for the first three rounds so athletes can dial in a workout RPM. By the 4th round of the warm-up, folks should be at their intended workout pace. Rd 1: 45-50 Rd 2: 50-55 Rd 3: 55-60+ Workout – Performance 5 ROUNDS FOR TIME (Time) 20/15 Cal Bike 10 Toes to Bar* *Add 5 reps each round. EX: RND 1= 10 TTB, RND 2= 15 TTB and so on. (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 15/12 Cal Bike 10 Toes to Something* *Add 5 reps each round. EX: RND...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike* 14 Alt. Arm Raise in Child’s Pose 10 Glute Bridge 10 Slow Leg Lowers 10 Tuck-Up 5/5 Samson Stretch Into… 2 ROUNDS :30 Bike* 6 Scap Pull-Ups 5 Hanging Lat Push Down 7 Hanging Leg Raise with Slow Lower *Increase RPM for the first three rounds so athletes can dial in a workout RPM. By the 4th round of the warm-up, folks should be at their intended workout pace. Rd 1: 45-50 Rd 2: 50-55 Rd 3: 55-60+ Workout – Performance 5 ROUNDS FOR TIME (Time) 20/15 Cal Bike 10 Toes to Bar* *Add 5 reps each round. EX: RND 1= 10 TTB, RND 2= 15 TTB and so on. (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 15/12 Cal Bike 10 Toes to Something* *Add 5 reps each round. EX: RND...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike* 10 Glute Bridge 10 Slow Leg Lowers 10 Tuck-Up 5/5 Samson Stretch Into… 2 ROUNDS :30 Bike* 6 Scap Pull-Ups 7 Hanging Leg Raise with Slow Lower *Increase RPM for the first three rounds so athletes can dial in a workout RPM. By the 4th round of the warm-up, folks should be at their intended workout pace. Rd 1: 45-50 Rd 2: 50-55 Rd 3: 55-60+ Workout – Performance 5 ROUNDS FOR TIME (Time) 20/15 Cal Bike 10 Toes to Bar* *Add 5 reps each round. EX: RND 1= 10 TTB, RND 2= 15 TTB and so on. (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 15/12 Cal Bike 10 Toes to Something* *Add 5 reps each round. EX: RND 1= 10 TTS, RND 2= 15 TTS and so on. (Score is...