BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* EMOM x 9 MINUTES MIN 1 – 10 Jumping Jacks + 6 Alt Groiners MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches MIN 3 – 10 Step Ups + 6 Box Push-Ups into… *FINISHER/SHOULDER PREP* EVERY 3:00 x 3 SETS 12/12 Single Arm DB Row 5 IYT *Today, let’s use the finisher as part of our prep workout / bullet-proofing the upper body! -Rest w/ Time Remaining- Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Air Squats 10 DB Farmers Alt. Step-Ups (50/35)|(24/20) 20 Hand Release Push-Ups 10 DB Farmers Alt. Step-Ups 20 Sit-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Air Squats 10 DB Farmers Alt. Step-Ups (35/20)|(20) 20 Push-Ups 10 DB Farmers Alt. Step-Ups 20 Sit-Ups (Score...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* EMOM x 9 MINUTES MIN 1 – 10 Jumping Jacks + 6 Alt Groiners MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches MIN 3 – 10 Step Ups + 6 Box Push-Ups into… *FINISHER/SHOULDER PREP* EVERY 3:00 x 3 SETS 12/12 Single Arm DB Row 20-25 Supinated Band Pull-Aparts *Today, let’s use the finisher as part of our prep workout / bullet-proofing the upper body! -Rest w/ Time Remaining- Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Air Squats 10 DB Farmers Alt. Step-Ups (50/35)|(24/20) 20 Hand Release Push-Ups 10 DB Farmers Alt. Step-Ups 20 Sit-Ups* *GHD Optional. (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Air Squats 10 DB Farmers Alt. Step-Ups (35/20)|(20) 20 Push-Ups 10...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into… 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows 8 Kip Swings Strength – All Deadlift (3×5 Tempo Deadlifts (31X1)* ) *Use the same Moderate weight for all sets. Goal is heavier than workout weight. 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) Workout – Performance 3 ROUNDS FOR TIME (Time) 500/400m Row 25 Deadlifts (155/105) 12 Bar Muscle-Ups (Score is Time) Workout – Fitness 3 ROUNDS FOR TIME (Time) 400/350m Row 25 Deadlifts (115/75) 12 Pull-Ups (Score is Time) Optional Cool Down – All AMRAP x 6 MINUTES (No Measure) 5/5 Moose...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into… 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows 8 Kip Swings Strength – All Deadlift (3×5 Tempo Deadlifts (31X1)* ) *Use the same Moderate weight for all sets. Goal is heavier than workout weight. 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) Workout – Performance 3 ROUNDS FOR TIME (Time) 500/400m Row 25 Deadlifts (155/105) 12 Bar Muscle-Ups (Score is Time) KG BB: (70/47.5) Workout – Fitness 3 ROUNDS FOR TIME (Time) 400/350m Row 25 Deadlifts (115/75) 12 Pull-Ups (Score is Time) KG BB: (52.5/35) Optional Cool Down – All AMRAP x...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 3 Scap Pull-Ups 3 Scap Push-Ups 3 Push-Up to Down Dog Into… AMRAP x 3 MINUTES 3 Vertical Jumps (Soft Landing in ¼ Squat) 3 Reps of Lunge-Lunge-Squat 3 Slow DBL DB or KB Deadlifts Workout – All 4 SETS* (Time) 10 Toes to Bar or Toes to Something 20 Box Jumps (24/20) 30 Push-Ups or Knee Push-Ups 40 Walking Lunges 200m DB Farmer Carry (Athlete Choice) *Option to Wear 20/14 Weight Vest -Rest 2:00 b/t Sets- (Score is Total Time) Optional Cool Down – All 2-3 SETS (No Measure) :30/:30 Half Pigeon on Box 15 Glute Bridge-Ups + :30 Glute Bridge Hold 100m EZ Walk -Rest as Needed b/t Sets- (No Measure)