BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200/150m Row (RPE 5-6) 5 Inch Worm + Push-Up 10 Alt. Groiners 10 Roll & Reach Into… 2 ROUNDS 200/150m Row (RPE 7-8) 5 Burpees 20 Alt. Mountain Climbers 10 Alt. Hip 90-90s Workout – All EMOM x 24 MINUTES (AMRAP – Reps) MIN 1&2 – 500/400m Row MIN 3 – Max Burpees over Rower MIN 4 – Rest (Score is Lowest Burpees) Cool Down – All ON A 6:00 RUNNING CLOCK… (No Measure) Foam Roll Upper Back & Shoulders (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200/150m Row (RPE 5-6) 5 Inch Worm + Push-Up 10 Alt. Groiners 10 Roll & Reach Into… 2 ROUNDS 200/150m Row (RPE 7-8) 5 Burpees 20 Alt. Mountain Climbers 10 Alt. Hip 90-90s Workout – All EMOM x 24 MINUTES (AMRAP – Reps) MIN 1&2 – 500/400m Row MIN 3 – Max Burpees over Rower MIN 4 – Rest (Score is Lowest Burpees) Cool Down – All ON A 6:00 RUNNING CLOCK… (No Measure) Foam Roll Upper Back & Shoulders (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 MOBILITY/ACTIVATION ROUNDS* 10 Alt. 90-90 Hip Rotations 10/10 Single Leg Glute Bridge-Ups 10 Glute Bridge-Ups 10 Calf Raises 10 Tib Raises *Option to incorporate banded monster walks for more posterior chain activation. Into… AMRAP x 5 MINUTES 5 Plate Air Squats* 25 Single Unders 5 Heels Elevated Squats** 25 Tall Jump Single Unders *Press the plate out in front as hips go back and down into a full squat. As you stand tall, pull the plate back into the chest. **Place heels on a 10 or 15# plate (more of a narrow stance) and perform air squats. Strength – All Back Squat (5×3 1+1/2 Back Squat ) *Use the same Moderate weight for all sets. 1 Rep = Full Squat Down + Stand-Up to Halfway + Squat Back Down + Stand. (Score is Weight) Workout – Performance 7...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 10 Good Mornings 10 Air Squats 10 Jumping Air Squats 10 Piked Shoulder Taps 10 Push Ups into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches 8 Front Squat Strength – All Clean and Jerk (5×1*) *Goal is 80-90% or Heavy. Option for Squat or Power. (Score is Weight) Week 4 of 6 Strength | Olympic Lifting Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here KG BB: (70/47.5) Hero Workout – Fitness DT (FITNESS) (Time) 5 ROUNDS FOR TIME 12 Deadlifts (115/75) 9 Hang Power Cleans 6...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 200m run 1 ROUND 10 Good Mornings 10 Air Squats 10 Jumping Air Squats 10 Piked Shoulder Taps 10 Push Ups into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Push Press 8 Alt. Elbow Punches 8 Front Squat 1 ROUND 12 Deadlift 9 Hang Power Clean 6 Push Jerk Strength – All Clean and Jerk (5×1*) *Goal is 80-90% or Heavy. Option for Squat or Power. (Score is Weight) Week 4 of 6 Strength | Olympic Lifting Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here KG BB: (70/47.5) Hero Workout – Fitness DT (FITNESS)...