BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUNDS 4 Jefferson Curls 6 Down Dog + Up Dog 8/8 Single Leg RDLS Into… 2 ROUNDS 200/150m Row 10 Alt. Deadbugs 10 Glute Bridge Ups 200/150m Row 10 Alt. Bird Dogs 5/5 Single Leg Glute Bridge Ups Workout – Performance FOR TIME (Time) 1500/1250m Row 50 Sit-Ups 1000/800m Row 40 Sit-Ups 500/400m Row 30 Sit-Ups (Score is Time) Workout – Fitness FOR TIME (Time) 1250/1000m Row 50 Sit-Ups 800/600m Row 40 Sit-Ups 400/350m Row 30 Sit-Ups (Score is Time) Post-Workout Strength – All 3 SETS (No Measure) 12-15 Crush Grip Curls 12-15 Single DB Skull Crusher 15-20 DB Weighted Glute Bridge-Ups -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 4 Jefferson Curls 6 Down Dog + Up Dog 8/8 Single Leg RDLS Into… 1-2 ROUNDS 200/150m Row 10 Alt. Deadbugs 10 Glute Bridge Ups 200/150m Row 10 Alt. Bird Dogs 5/5 Single Leg Glute Bridge Ups Workout – Performance FOR TIME (Time) 1500/1250m Row 50 Sit-Ups* 1000/800m Row 40 Sit-Ups 500/400m Row 30 Sit-Ups *Option for GHDs. (Score is Time) Workout – Fitness FOR TIME (Time) 1250/1000m Row 50 Sit-Ups 800/600m Row 40 Sit-Ups 400/350m Row 30 Sit-Ups (Score is Time) Post-Workout Strength – All 3 SETS (No Measure) 12-15 Incline Wide Grip Curls 12-15 Single DB Skull Crusher 15-20 DB Weighted Glute Bridge-Ups -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Alt. Groiners MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats MIN 4 – Alt. Shoulder Taps Into… 2 ROUNDS 10/8 Cal Bike 12 Alt. DB Slide* 6 DB Goblet Lunge-Lunge-Squat* *For the second round, switch to 6 ‘No Push-Up’ Renegade Rows and 6 DB Front Squats. Strength – All Back Squat (4×5 Tempo Back Squat (31X1)* ) *Build to a Moderate weight and stay Moderate across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 9 ‘No Push-Up’ Renegade Rows (50/35)* 12 DB Front Squats 15/10 Cal Bike *1 Rep= Row (R) + Row...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Piked Toe Taps 10 PVC Pass Throughs 10 Air Squats Into… 2 ROUNDS 8 Up-Downs 10 PVC Scarecrow Snatches* 10 PVC BTN Push Press 8 WB Front Squats** *RND 2: Complete 10 PVC Muscle Snatch **RND 2: Complete 8 WB Thrusters Strength – Performance ON A 20:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex… 1 Hang Power Snatch + 2 Squat Snatch (Score is Weight) Strength – Fitness ON A 20:00 RUNNING CLOCK… (Weight) Build to a Moderate Complex… 1 Hang Power Snatch + 2 Power Snatch (Score is Weight) Workout – Performance EVERY 2:00 x 4 SETS (AMRAP – Reps) 15 Hang Power Snatches (115/75) Max Wall Balls (20/14) in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Wall Balls) KG BB: (52.5/35) KG WB: (9/6) Workout –...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 10 Alt. Step-Ups 10 Up-Downs 10 Ring Rows Into… 2 ROUNDS 100m Run 8 Box Jumps 6 Burpees 8/8 Hand Over Hand Ring Rows Skill – All ON AN 8:00 RUNNING CLOCK… (No Measure) Practice Rope Climbs* *Focus on fully opening the hips before repositioning the hands. (No Measure) Workout – Performance EMOM x 16 MINUTES (AMRAP – Reps) MIN 1 – 12 Box Jumps (30/24) MIN 2 – 15 Burpees MIN 3 – Max Rope Climbs MIN 4 – 100m Run (Score is Total Rope Climbs) Workout – Fitness EMOM x 16 MINUTES (AMRAP – Reps) MIN 1 – 10 Box Jumps (24/20) MIN 2 – 12 Burpees MIN 3 – Max Strict Pull-Ups MIN 4 – 100m Run (Score is Total Strict Pull-Ups) Optional Finisher – All EMOM x 6 MINUTES (No Measure)...