BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 4 ROUNDS :15 Up-Downs :15 Groiners :15 Jumping Squats :15 Push-Ups Into… 2 ROUNDS 5 Burpees Over Bar 10 PVC Pass Through 5 PVC Overhead Squat 5 PVC Snatch Balance *2nd Round perform the OHS and Snatch Balance with a barbell. Strength – All Snatch (5×2*) *Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 3 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 25 Burpee Over Bar 5 Hang Squat Snatches (135/95) 20 Burpee Over Bar 4 Hang Squat Snatches 15 Burpee Over Bar 3 Hang Squat Snatches 10 Burpee Over Bar 2 Hang Squat Snatches 5 Burpee Over Bar 1 Hang Squat Snatches (Score is Time) KG BB: (60/42.5) Workout – Fitness FOR TIME (Time) 25 Burpees 7 Hang Power Snatches...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 400m Run 10 Child’s Pose Single Arm Lifts 10 Dead Bugs 10 Lateral Lunges Into… 1 ROUND 300m Run 10 Scap Pull-Ups 10 Strict Sit-Ups 10 Alt. Lunges Into… 1 ROUND 200m Run 10 Ring Row 10 Plate Sit-Ups* 10 Plate Gun Hold Alt. Lunges *Holding plate at chest. Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 28 MINUTES* 400m Run 60 Ring Rows** 80 Plate Weighted Sit-Ups (Athlete Choice) 100 Plate Gun Hold Alt. Lunges *P1 works while P1 rests. The 400m Run will be completed together, all other work will be split as needed. **Option for Strict Pull-Ups. (Score is Rounds + Reps) Solo Workout Option – All EVERY 5:00 x 5 SETS (AMRAP – Reps) 400m Run 20 Ring Rows 30 Plate Weighted Sit-Ups (Athlete Choice) Max...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 6 Medicine Ball Kang Squat 6 Alt. Step-Ups 6 Barbell Strict Press :45 Row Into… EMOM x 5 MINUTES (:30 ON / :30 OFF) MIN 1 – Wall Ball Shots MIN 2 – Barbell Deadlifts MIN 3 – Box Jumps MIN 4 – Barbell Push Press MIN 5 – Cal Row Strength – All Deadlift (5×3 Pausing Deadlift*) *Use the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip. (Score is Weight) Classic Benchmark Workout – Performance Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 5 Bootstrapper Squats 10 Bird Dog 10 Piked Toe Taps 10 Air Squats Into… 1 ROUND 7 RDL 7 High Pulls 7 Muscle Cleans Into… 7 Strict Press :20 Plank Hold Into… 1 ROUND 5 Clean Deadlift 5 Hang Power Clean 5 Front Squats 5 Push Press :20 Pike Hold/ HSPU Hold Strength – All Clean and Jerk (5×2*) *Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 3 of 6 Strength | Olympic Lifting Cycle Workout – Performance AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 1 Power Clean* 5 Handstand Push-Ups 15 Air Squats *Weight Options… (205/145) (225/155) (255/175) (Score is Rounds + Reps) Workout – Fitness AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 1 Power...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike* 14 Alt. Arm Raise in Child’s Pose 10 Glute Bridge 10 Slow Leg Lowers 10 Tuck-Up 5/5 Samson Stretch Into… 2 ROUNDS :30 Bike* 6 Scap Pull-Ups 5 Hanging Lat Push Down 7 Hanging Leg Raise with Slow Lower *Increase RPM for the first three rounds so athletes can dial in a workout RPM. By the 4th round of the warm-up, folks should be at their intended workout pace. Rd 1: 45-50 Rd 2: 50-55 Rd 3: 55-60+ Workout – Performance 5 ROUNDS FOR TIME (Time) 20/15 Cal Bike 10 Toes to Bar* *Add 5 reps each round. EX: RND 1= 10 TTB, RND 2= 15 TTB and so on. (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 15/12 Cal Bike 10 Toes to Something* *Add 5 reps each round. EX: RND...