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 12 Toe Touch Jumping Jacks 10 Alt Deadbugs 8/8 SL Glute Bridge Ups 6 Up-Downs w/ Pause :20 Plank Hold (RND 2: Hollow Hold) Into… 2 ROUNDS :30 Cardio Choice 30 Single Unders (RND 2: High Singles) 10 KB Deadlifts (RND 2: R KBS) 10 Sit-Ups 5 Up-Downs Workout – All 3 SETS FOR QUALITY (No Measure) 3:00 Row, Bike, or Ski 10 Up-Downs 20 Russian KB Swings (Athlete Choice) 30 Sit-Ups 40 Crossover Single Unders* 1:00 Static Hold** -Rest 1:00 b/t Sets- *Option for 80 Single Unders **Static Hold Options… Plank Hold Side Plank Hold (:30/ea side) Wall Handstand Hold Tuck or Hollow Hold Deadhang Hold (No Measure) Optional Finisher – All 3 SETS (:40 ON/ :20 OFF)* (No Measure) MOVT 1 – DB Deadbugs MOVT 2 – Alt. DB Slides *1 SET = MOVT 1+...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 5 Squats + 5 Jumping Squats 10 Snatch Deadlilft 10 Muscle Snatch 10 BN Snatch Grip Press 10 OHS Into… SPECIFIC WARM-UP 10 Step-Overs 8 Jump Tucks 6 Box Jump-Overs 10 Scap Pull-Ups 8 Slow Kips 6 Small Kip Swings Strength – All Snatch (5×1*) *Goal is 80-90% or Heavy. Option for Squat or Power. (Score is Weight) Week 4 of 6 Strength | Olympic Lifting Cycle Workout – Performance EVERY 2:00 x 6 SETS (Time) 4 Power Snatches (135/95) 6 Chest to Bars 8 Box Jump Overs (24/20) -Rest w/ Time Remaining- (Score is Slowest Set) KG BB: (60/42.5) Workout – Fitness EVERY 2:00 x 6 SETS (Time) 4 Power Snatches (95/65) 6 Jumping Pull-Ups 8 Box Jump Overs (20) -Rest w/ Time...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 5 Squats + 5 Jumping Squats 10 Snatch Deadlilft 10 Muscle Snatch 10 BN Snatch Grip Press 10 OHS Into… SPECIFIC WARM-UP 10 Step-Overs 8 Jump Tucks 6 Box Jump-Overs 10 Scap Pull-Ups 8 Slow Kips 6 Small Kip Swings Strength – All Snatch (5×1*) *Goal is 80-90% or Heavy. Option for Squat or Power. (Score is Weight) Week 4 of 6 Strength | Olympic Lifting Cycle Workout – Performance EVERY 2:00 x 6 SETS (Time) 4 Power Snatches (135/95) 6 Chest to Bars 8 Box Jump Overs (24/20) -Rest w/ Time Remaining- Workout – Fitness EVERY 2:00 x 6 SETS (Time) 4 Power Snatches (95/65) 6 Jumping Pull-Ups 8 Box Jump Overs (20) -Rest w/ Time Remaining- (Score is Slowest Set) KG BB:...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Cossack Squats 6 Cat Cow 10/10 Adductor Rocks Into… 1 ROUND 200m Run 10 Bootstrappers 6 Push-Up to Pike 5/5 Split Squats Into… 1 ROUND 200m Run 10 Air Squats 6 Hand-Release Push-Ups 10 Walking Lunges Hero Workout – Performance Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here Hero Workout – Fitness LOREDO (FITNESS) (Time) 6 ROUNDS FOR TIME 18 Air Squats 18 Push-Ups 18 Walking Lunges 400m Run (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 28 MINUTES* 50 Air Squats 50 Push-Ups 50 Walking Lunges 400m Run *The 400m Run...