BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) QUICK RUNNING DRILLS* Dynamic Knee Hug Dynamic Hamstring Scoop Toe Walk Heel Walk High Knees Butt Kickers *25ft out and back Into… AMRAP x 5 MINUTES 100m Run 6 Burpees 6 Barbell RDLs 6 High Hang Muscle Cleans Strength – All Power Clean (EMOM x 7 MINUTES Build to a Heavy 2-Rep Power Clean*) *Reps must be Touch and Go. (Score is Weight) Workout – Performance 3 ROUNDS FOR TIME (Time) 800m Run 20 Burpees to Target* 10 Power Cleans (185/135) *Target is 6″ Above Standing Reach. (Score is Time) KG BB: (85/60) Workout – Fitness 3 ROUNDS FOR TIME (Time) 800m Run 20 Burpees 10 Power Clean (135/95) (Score is Time) KG BB: (60/42.5) Optional Cool Down – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 Alt. Groiners w/Twist MIN 2 – :45 Alt. Deadbugs...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 40 Fast Single Unders 10 KB Deadlifts 5 Tempo Push-Ups or Knee Push-Ups (31X1) 5/5 Moose Antlers Into… 2 ROUNDS 20 Double Unders or Attempts 10 Russian KB Swings 5 Perfect Push-Ups or Knee Push-Ups 10 Alt. Scorpion Stretch Strength – All Bench Press (1.) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Bench Press) (Score is Weight) -Rest 2:00 b/t P1 & P2- Bench Press (2.) 1 SET Max Rep Bench Press*) *Use 50% of Heaviest 5-Rep. (Score is Reps) Workout – Performance AMRAP x 12 MINUTES (AMRAP – Reps) 10-20-30-and so on… Double Unders 5-10-15-and so on… Russian KB Swings (70/53) (Score is Total Reps) KG KB: (32/24) Workout – Fitness AMRAP x 12 MINUTES (AMRAP – Reps) 20-40-60-and so on… Single Unders 5-10-15-and so on… Russian KB Swings (53/35) (Score is Total...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Legs + Hip Row (No Arm Pull) 8 Alt. Lunges + PVC Pass-Through 8 Alt. Kang Squats 4 Yoga Push-Ups Into… 1 ROUND 1:00 Hip + Arm Row (No Leg Push) 8 Alt. PVC Around the Worlds 8 Slow Air Squats 5-7 Push-Up to Pike Into… 1 ROUND 1:00 Full Stroke Row 10 PVC Overhead Waiter Squat or Zombie Squat 5-7 Pike Push-Ups Workout – Performance EVERY 4:00 x 4 SETS (AMRAP – Reps) 500/400m Row 15 Overhead Squats (95/65) -Max Handstand Push-Ups in Time Remaining- -Rest 2:00 b/t Sets- (Score is Total Reps of Handstand Push-Up) KG BB: (42.5/30) Workout – Fitness EVERY 4:00 x 4 SETS (AMRAP – Reps) 500/400m Row 15 Front Squats (95/65) -Max DB Push Press (35/20) in Time Remaining- -Rest 2:00 b/t Sets- (Score is Total Reps of DB Push...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Jumping Jacks 15 Banded Pull-Aparts 10 Banded Good Mornings 10 Scap Pull-Ups Into… 2 ROUNDS 10 Superman Rocks 10 Hollow Rocks 10 BB Good Morning 10 Kip Swings (Short & Tight) 10 Slow Ring Rows Strength – All EMOM x 10 MINUTES (No Measure) MIN 1 – 2-5 Gymnastic Pulling Reps* MIN 2 – 5 Deadlifts** *Pulling Options… Ring Rows Jumping Pull-Ups Pull-Ups Chest to Bar Pull-Ups **Start Light and build past Workout Weight. (No Measure) MID-YEAR CHALLENGE 24.2 (PERFORMANCE) “THE SUMMIT (PERFORMANCE)” (Time) FOR TIME 21-15-9-15-21 Chest to Bar Pull-Ups Deadlifts (255/185) (Score is Time) KG BB: (115/79) MID-YEAR CHALLENGE 24.2 (FITNESS) “THE SUMMIT (FITNESS)” (Time) FOR TIME 21-15-9-15-21 Pull-Ups Deadlifts (185/135) (Score is Time) KG BB: (85/60) Optional Cool Down – All FOR RECOVERY (No Measure) 10/10 Sciatic Nerve Floss 10/10 Banded Hamstring Stretch...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Jumping Jacks 10 Scap Pushups 10 Good Mornings 10 Scap Pull-Ups Into… 2 ROUNDS 10 Superman Rocks 10 Hollow Rocks 10 BB Good Morning 10 Kip Swings (Short & Tight) 10 Slow Ring Rows Strength – All EMOM x 8 MINUTES (No Measure) MIN 1 – 2-5 Gymnastic Pulling Reps* MIN 2 – 5 Deadlifts** *Pulling Options… Ring Rows Jumping Pull-Ups Pull-Ups Chest to Bar Pull-Ups **Start Light and build past Workout Weight. (No Measure) MID-YEAR CHALLENGE 24.2 (PERFORMANCE) “THE SUMMIT (PERFORMANCE)” (Time) FOR TIME 21-15-9-15-21 Chest to Bar Pull-Ups Deadlifts (255/185) (Score is Time) MID-YEAR CHALLENGE 24.2 (FITNESS) “THE SUMMIT (FITNESS)” (Time) FOR TIME 21-15-9-15-21 Pull-Ups Deadlifts (185/135) (Score is Time) Optional Cool Down – All FOR RECOVERY (No Measure) 10/10 Sciatic Nerve Floss 10/10 Banded Hamstring Stretch 10 Slow Cat/Cows (No Measure)