BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway mark. Hero Workout – Performance Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-UndersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here Hero Workout – Fitness “BRADSHAW (FITNESS)” (Time) 10 ROUNDS FOR TIME 3 DB Push Press (35/20) or Pike Push-Ups 6 Deadlifts (155/105) 12 Jumping Pull-Ups 48 Single Unders KG BB: (70/47.5) (Score is Time) U.S. Army 1st Lt. Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway mark. Hero Workout – Performance Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-UndersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here KG BB: (100/70) Hero Workout – Fitness “BRADSHAW (FITNESS)” (Time) 10 ROUNDS FOR TIME 3 DB Push Press (35/20) or Pike Push-Ups 6 Deadlifts (155/105) 12 Jumping Pull-Ups 48 Single Unders KG BB: (70/47.5) (Score is Time) U.S. Army 1st Lt. Brian Bradshaw, 24, of Steilacoom, Washington,...

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 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) 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)