BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 SET 12 Calf/Tib Raise 10 Push-Ups to Pike 7/7 Staggered Stance Good Morning 10 Alt. Deadbug Into… 1 SET 60 Single Unders :20 Top of Ring Support Hold 10 Barbell RDL :30 Tuck Hold Into… 1 SET 35 Double Unders or 60 Single Unders :20 Bottom of the Ring Support 10 Deadlifts :30 Hollow Hold Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 3-5 Deadlifts* MIN 2 – 3-5 Dips** *Start Light and build past workout weight. **Option for Bench, Box, or Rings. (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 35 Double Unders 10 Deadlifts (225/155) 35 Double Unders 15 Ring Dips 35 Double Unders 20 V-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 60 Single...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 SET 12 Calf/Tib Raise 10 Push-Ups to Pike 7/7 Staggered Stance Good Morning 10 Alt. Deadbug Into… 1 SET 60 Single Unders :20 Top of Ring Support Hold 10 Barbell RDL :30 Tuck Hold Into… 1 SET 35 Double Unders or 60 Single Unders :20 Bottom of the Ring Support 10 Deadlifts :30 Hollow Hold Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 3-5 Deadlifts* MIN 2 – 3-5 Dips** *Start Light and build past workout weight. **Option for Bench, Box, or Rings. (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 35 Double Unders 10 Deadlifts (225/155) 35 Double Unders 15 Ring Dips 35 Double Unders 20 V-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 60 Single...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body Into… 2 ROUND 1:00 Bike 10 Plate Deadlift 10 Plate Overhead Press 6/6 Split Squat 6 Step-Ups Into… 1 ROUND 1:00 Bike 10 Plate Ground to Overhead 6 Box Jumps Workout – All 6 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Box Jumps (20) 1:00 – Plate Ground to Overhead (Athlete Choice) 1:00 – Cal Bike 1:00 – Rest (Score is Total Reps) Cool Down – All EMOM x 6 MINUTES (:40 ON/ :20 OFF) (No Measure) MIN 1 – Supinated Bar Hang* MIN 2 – Olympic Wall Squat MIN 3 – Alt....

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body Into… 2 ROUND 1:00 Bike 10 Plate Deadlift 10 Plate Overhead Press 6/6 Split Squat 6 Step-Ups Into… 1 ROUND 1:00 Bike 10 Plate Ground to Overhead 6 Box Jumps Workout – All 6 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Box Jumps (20) 1:00 – Plate Ground to Overhead (Athlete Choice) 1:00 – Cal Bike 1:00 – Rest (Score is Total Reps) Cool Down – All EMOM x 6 MINUTES (:40 ON/ :20 OFF) (No Measure) MIN 1 – Supinated Bar Hang* MIN 2 – Olympic Wall Squat MIN 3 – Alt....

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUND 1:00 Bike 10 Plate Deadlift 10 Plate Overhead Press 6/6 Split Squat 6 Step-Ups Into… 1 ROUND 1:00 Bike 10 Plate Ground to Overhead 6 Box Jumps Workout – All 6 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Box Jumps (20) 1:00 – Plate Ground to Overhead (Athlete Choice) 1:00 – Cal Bike 1:00 – Rest (Score is Total Reps) Cool Down – All EMOM x 6 MINUTES (:40 ON/ :20 OFF) (No Measure) MIN 1 – Supinated Bar Hang* MIN 2 – Olympic Wall Squat MIN 3 – Alt. Piked Calf Stretches *Feet on ground. (No Measure)