BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Leg Swings Insdie/Out 10 Alt. Samson Lunges 10 Scap Push-Ups Into… 1 ROUND 200m Run 10 Calf Raises/10 Tip Raises 10/10 Split Squats 10 Pushup Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Hand Release Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Reverse Fly 12-15 DB Floor Press Max Rep Banded Tricep Pulldown -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Alt. 90-90 Hip Rotations 6 Air Squats to Med. Ball 6 Scap Pull-Ups + 6 Kip Swings 12 Alt. Step Overs Into… 1 ROUND 6 Cat/Cows 6 Med. Ball Thrusters 6 Bigger/Dynamic Kip Swings 12 Low Landing Box Jumps* Into… 1 ROUND 6/6 Moose Antlers 15 Wall Balls 6 Toes to Bar/Something 12 Box Jump Overs *Stay on the same side of the box but catch low and step right down; don’t stand all the way up like we do in a traditional box jump. This will help carry over into the Box Jump Over. Strength – All EMOM x 6 MINUTES (Weight) 1 Power Clean + 1 Front Squat + 1 Hang Clean* *Option for Power or Squat. Start Light and build slightly past Workout Weight. (Score is Weight) Workout – Performance FOR TIME (Time)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Alt. 90-90 Hip Rotations 6 Air Squats to Med. Ball 6 Scap Pull-Ups + 6 Kip Swings 12 Alt. Step Overs Into… 1 ROUND 6 Cat/Cows 6 Med. Ball Thrusters 6 Bigger/Dynamic Kip Swings 12 Low Landing Box Jumps* Into… 1 ROUND 6/6 Moose Antlers 15 Wall Balls 6 Toes to Bar/Something 12 Box Jump Overs *Stay on the same side of the box but catch low and step right down; don’t stand all the way up like we do in a traditional box jump. This will help carry over into the Box Jump Over. Strength – All EMOM x 6 MINUTES (Weight) 1 Power Clean + 1 Front Squat + 1 Hang Clean* *Option for Power or Squat. Start Light and build slightly past Workout Weight. (Score is Weight) Workout – Performance FOR TIME (Time)...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike (1st Round – Arms only // 2nd Round – Legs only) 10 Scap Push-Ups 5/5 Moose Antlers 5 Tall Jumps 5 Tall Drops* Into… 2 ROUNDS :45 Bike (Arms + Legs) 5 Push-Up to Pike 5 Hang Power Cleans 10 Barbell Alt. Elbow Punches (Front Rack or Back Rack) 8 Tempo Strict Press (31×1) *Start on toes and drop into the receiving position for Push Jerk Strength – All Push Jerk (ON A 18:00 RUNNING CLOCK… Build to a Heavy 3-Rep Push Jerk* ) *Up to or Heavier than Workout Weight. (Score is Weight) Workout – Performance ON A 10:00 RUNNING CLOCK… (Calories) Max Cal Bike* *Every 2:00, including 0:00, complete 5 Shoulder to Overhead (185/135). (Score is Total Cals) KG BB: (85/60) Workout – Fitness ON A 10:00 RUNNING CLOCK… (Calories) Max Cal Bike*...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike (1st Round – Arms only // 2nd Round – Legs only) 10 Scap Push-Ups 5/5 Moose Antlers 5 Tall Jumps 5 Tall Drops* Into… 2 ROUNDS :45 Bike (Arms + Legs) 5 Push-Up to Pike 5 Hang Power Cleans 10 Barbell Alt. Elbow Punches (Front Rack or Back Rack) 8 Tempo Strict Press (31×1) *Start on toes and drop into the receiving position for Push Jerk Strength – All Push Jerk (ON A 18:00 RUNNING CLOCK… Build to a Heavy 3-Rep Push Jerk* ) *Up to or Heavier than Workout Weight. (Score is Weight) Workout – Performance ON A 10:00 RUNNING CLOCK… (Calories) Max Cal Bike* *Every 2:00, including 0:00, complete 5 Shoulder to Overhead (185/135). (Score is Total Cals) Workout – Fitness ON A 10:00 RUNNING CLOCK… (Calories) Max Cal Bike* *Every 2:00, including...