BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) OPTIONAL MOBILITY 5 Down Dog to Cobra 5/5 Groiner with Twist 5/5 Samson Lunge 5/5 Cat-Cow 5 90/90 Rotations Into… 2 ROUNDS :20 Bottom of WB Squat Hold 10 WB Push Press 10 WB Front Squats 5 Up-Down + Shoulder Taps :20 Hollow Hold Into… 1-2 ROUNDS 7 WB Thrusters 7 Burpees 7 Sit-ups Workout – Performance FOR TIME (Time) 50-40-30-20-10 Wall Balls (20/14) Burpees Sit-Ups* *GHD Optional (Score is Time) KG WB: (9/6) Workout – Fitness FOR TIME* (Time) 40-30-20-10 Wall Balls (14/10) Burpees Sit-Ups *100 Reps Total of Each Movement (Score is Time) KG WB: (6/5) Partner Workout Option IN TEAMS OF 2… (Time) FOR TIME* 100-80-60-40-20 Wall Balls (Athlete Choice) Burpees Sit-Ups *P1 works while P2 rests. Split work as needed. (Score is Time) Optional Cool Down – All 1-2 ROUNDS FOR QUALITY (No Measure) 100m...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (EASY FLOW) 10 Forward Arm Circles 10 Backwards Arm Circles 5/5 Moose Antlers 10 Alt. Groiners w/hip circles 10 Alt. Step-Overs 10 Kang Squats Into… AMRAP x 4 MINUTES 4 Low Landing Box Jumps 4 Empty BB Clean Deadlifts 4 Empty BB Strict Press Up & Overs* *1 Rep = 1 Front Rack Strict Press + 1 Behind the Neck Strict Press Strength – All Clean and Jerk (5×3*) *Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 2 of 6 Strength | Olympic Lifting Cycle Workout – Performance 6 ROUNDS FOR TIME (Time) 5 Power Clean & Jerks (155/105) 10 Box Jump Overs (24/20) (Score is Time) Workout – Fitness 6 ROUNDS FOR TIME (Time) 5 Power Clean & Jerks (115/75) 10 Box Jump Overs...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS :20 Bottom of WB Squat Hold 10 WB Push Press 10 WB Front Squats 5 Up-Down + Shoulder Taps :20 Hollow Hold Into… 2 ROUNDS 7 WB Thrusters 7 Burpees 7 Sit-ups Workout – Performance FOR TIME (Time) 50-40-30-20-10 Wall Balls (20/14) Burpees Sit-Ups (Score is Time) Workout – Fitness FOR TIME* (Time) 40-30-20-10 Wall Balls (14/10) Burpees Sit-Ups (Score is Time) Optional Cool Down – All 1-2 ROUNDS FOR QUALITY (No Measure) 100m EZ Walk 10 Cat/Cows 10 Alt. Bird Dogs 1:00 Rebound Pose -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (EASY FLOW) 10 Forward Arm Circles 10 Backwards Arm Circles 5/5 Moose Antlers 10 Alt. Groiners w/hip circles 10 Alt. Step-Overs 10 Kang Squats Into… AMRAP x 4 MINUTES 4 Low Landing Box Jumps 4 Empty BB Clean Deadlifts 4 Empty BB Strict Press Up & Overs* *1 Rep = 1 Front Rack Strict Press + 1 Behind the Neck Strict Press Strength – All Clean and Jerk (5×3*) *Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 2 of 6 Strength | Olympic Lifting Cycle Workout – Performance 6 ROUNDS FOR TIME (Time) 5 Power Clean & Jerks (155/105) 10 Box Jump Overs (24/20) (Score is Time) KG BB: (70/47.5) Workout – Fitness 6 ROUNDS FOR TIME (Time) 5 Power Clean & Jerks (115/75) 10...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 12/10 Cal Bike 12 Alt. Deadbugs 6 KB/DB Suitcase Deadlift 12 Scap Push-Ups 12 Alt. Shoulder Taps Into… EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – KB/DB Suitcase Hold* MIN 2 – Cal Bike (Workout Pace) MIN 3 – V-Ups/Tuck-Ups MIN 4 – Hand Release Push-Ups/Knee Push-Ups * :20 with the right arm and :20 with the left arm. Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 200m KB or DB Farmers Carry (Athlete Choice)* 35/25 Cal Bike 25 V-Ups or Tuck-Ups 15 Hand Release Push-Ups or Knee Push-Ups *Use a pair of Light or Light-Moderate KBs (Score is Rounds + Reps) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 KB Alt. Around the Worlds MIN 2 – :45 KB Hollow Body Flutter Kicks...