BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round perform from behind the neck Workout – Performance AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (155/105) 15 Push-Ups 21 Box Jumps (24/20) 27 Sit-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (115/75) 12 Push-Ups or Knee Push-Ups 15 Box Jumps (20) 21 Sit-Ups (Score is Rounds + Reps) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 1:00 Olympic Wall Stretch :45/:45 Piked Calf Stretch -Rest as Needed b/t Sets-...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round perform from behind the neck Workout – Performance AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (155/105) 15 Push-Ups 21 Box Jumps (24/20) 27 Sit-Ups (Score is Rounds + Reps) KG BB: (70/47.5) Workout – Fitness AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (115/75) 12 Push-Ups or Knee Push-Ups 15 Box Jumps (20) 21 Sit-Ups (Score is Rounds + Reps) KG BB: (52.5/35) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 1:00 Olympic Wall Stretch :45/:45 Piked Calf...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round perform from behind the neck Workout – Performance AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (155/105) 15 Ring Dips 21 Box Jumps (24/20) 27 Sit-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (115/75) 12 Box Dips 15 Box Jumps (20) 21 Sit-Ups (Score is Rounds + Reps) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 1:00 Olympic Wall Stretch :45/:45 Piked Calf Stretch -Rest as Needed b/t Sets- (No...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Inchworm w/ Push Up 10 Piked Shoulder Taps 10 Scap Push Ups 10 Bird Dogs 10 Kip Swings Into… 1 ROUND 7 Push Ups 10 KB Deadlifts 7 Hand Release Push Ups 10 Russian KBS 7 Kipping Knee Raises :10 Handstand/ Pike Hold Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Bar 10 Hand Release Push-Ups 20 Russian KB Swings (70/53) 10 Strict Handstand Push-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Something 10 Push-Ups 20 Russian KB Swings (53/35) 10 Pike Push-Ups (Score is Rounds + Reps) Finisher – All FOR QUALITY (No Measure) 10-15-20-15-10 DB Floor Press DB Hammer Curls (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Inchworm w/ Push Up 10 Piked Shoulder Taps 10 Scap Push Ups 10 Bird Dogs 10 Kip Swings 10 DB Floor Press 10 DB Curls Into… 1 ROUND 7 Push Ups 10 KB Deadlifts 7 Hand Release Push Ups 10 Russian KBS 7 Kipping Knee Raises :10 Handstand/ Pike Hold Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Bar 10 Hand Release Push-Ups 20 Russian KB Swings (70/53) 10 Strict Handstand Push-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Something 10 Push-Ups 20 Russian KB Swings (53/35) 10 Pike Push-Ups (Score is Rounds + Reps) Finisher – All FOR QUALITY (No Measure) 10-15-20-15-10 DB Floor Press DB Hammer Curls (No Measure)