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...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 12/10 Cal Bike 12 Alt. Deadbugs 6/6 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...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 250/200m Row 10 Bootstrap Squats 10 Alt. Elbow Punches 5 BB Strict Press 5 Scap Pull-Ups Into… 2 ROUNDS 250/200m Row 10 Alt. Elbow Punches 5 Front Squats* 5 Push Press* 5 Kip Swings *Combine for 10 Thrusters in Round 2 Strength – All Back Squat (3×5 Tempo Back Squat (31X1)* ) *Use the same Moderate weight for all sets. Remember Reading Tempo… 1st Number is ‘Descending Phase of the Movement’ 2nd Number is ‘Down Static Position’ 3rd Number is ‘Ascending Phase of the Movement’ 4th Number is ‘Up Static Position’ (Score is Weight) Benchmark Workout – Performance Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. KG BB: (20/15) Benchmark Workout – Fitness “JACKIE (FITNESS)” (Time) FOR TIME 750/600m Row 40 Thrusters (45/35) 30 Jumping Pull-Ups (Score is Time)...