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...

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 10 PVC Pass Throughs 10 PVC Snatch Deadlifts 5 Squats + 5 Jumping Squats + 5 PVC 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 Remaining-...

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) GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 10 PVC Pass Throughs 10 PVC Snatch Deadlifts 5 Squats + 5 Jumping Squats + 5 PVC 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 Remaining-...