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...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Slow KB Deadlift 8 KB Upright Rows 8 Up-Downs 8 Tuck-Up or V-Up 8 Kip Swings Into… 2 ROUNDS 5 Burpees 5 Kipping Knee Raise 10 American KB Swings Workout – All 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 4-8-12 and so on… Burpees KB Swings (Athlete Choice) Toes to Bar or Toes to Something -Rest 2:00 b/t Sets- *Start at the beginning of each AMRAP. (Score is Lowest Rounds + Reps) Finisher – All EMOM x 8 MINUTES (No Measure) MIN 1 – :45 Russian Twists MIN 2 – :45 Tuck/ Hollow Hold (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) LINE DRILL WARM-UP* Alt. Knee Hug Stretch Alt. Hamstring Sweep Toe Walk Heel Walk Karaoke *25ft out and back / each Into… 3 ROUNDS 100m Run 4 Alt. Groiner w/ Thoracic Twist 4 “Slow” Air Squats + 4 Jumping Air Squats 8 Alt. Elbow Punches Strength – All Back Squat (5-4-3-2-1*) *Start Moderate and build to Heavy. (Score is Weight) Workout of the Week – Performance “DAD TO THE BONE (PERFORMANCE)” (Time) FOR TIME 800m Run 40 Back Squats (155/105)* 800m Run *Bar must come from the floor. (Score is Time) KG BB: (70/47.5) Workout of the Week – Fitness “DAD TO THE BONE (FITNESS)” (Time) FOR TIME 800m Run 40 Back Squats (115/75)* 800m Run *Bar must come from the floor. (Score is Time) KG BB: (52.5/35) Partner Workout Option IN TEAMS OF 2… (AMRAP – Reps) AMRAP...