BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Jumping Jacks 10 Scap Pushups 10 Good Mornings 10 Scap Pull-Ups Into… 2 ROUNDS 10 Superman Rocks 10 Hollow Rocks 10 BB Good Morning 10 Kip Swings (Short & Tight) 10 Slow Ring Rows Strength – All EMOM x 8 MINUTES (No Measure) MIN 1 – 2-5 Gymnastic Pulling Reps* MIN 2 – 5 Deadlifts** *Pulling Options… Ring Rows Jumping Pull-Ups Pull-Ups Chest to Bar Pull-Ups **Start Light and build past Workout Weight. (No Measure) MID-YEAR CHALLENGE 24.2 (PERFORMANCE) “THE SUMMIT (PERFORMANCE)” (Time) FOR TIME 21-15-9-15-21 Chest to Bar Pull-Ups Deadlifts (255/185) (Score is Time) MID-YEAR CHALLENGE 24.2 (FITNESS) “THE SUMMIT (FITNESS)” (Time) FOR TIME 21-15-9-15-21 Pull-Ups Deadlifts (185/135) (Score is Time) Optional Cool Down – All FOR RECOVERY (No Measure) 10/10 Sciatic Nerve Floss 10/10 Banded Hamstring Stretch 10 Slow Cat/Cows (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 1 10 Alt. Deadbugs 1:00 Cardio Choice 2 10 Up-Downs into… 2 ROUNDS 6/6 Slow BW Turkish Sit-Ups 6/6 Slow BW Reverse Lunges 6/6 Slow SA Strict Press (DB or KB) 10 Sit-Ups Workout – All AMRAP x 25 MINUTES (No Measure) 25/20 Cals Cardio Choice 1 20 Sit-Ups 3/3 KB/DB Turkish Get-Ups (Athlete Choice)* 25/20 Cals Cardio Choice 2 20 Up-Downs 10/10 Single Arm KB/DB Strict Press (Athlete Choice)* *Use a Light or Moderate-Light KB/DB for Both Movements. (No Measure) Optional Cool Down – All 3-4 SETS FOR RECOVERY (No Measure) :30 Straddle Forward Fold 10/10 Childs Pose Single Arm Lifts* 10 Alt. Bird Dogs 10-12 SLOW Alt. Deadbugs *Option to place arms on foam roller. (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 1 10 Alt. Deadbugs 1:00 Cardio Choice 2 10 Up-Downs into… 2 ROUNDS 6/6 Slow BW Turkish Sit-Ups 6/6 Slow BW Reverse Lunges 6/6 Slow SA Strict Press (DB or KB) 10 Sit-Ups Workout – All AMRAP x 25 MINUTES (No Measure) 25/20 Cals Cardio Choice 1 20 Sit-Ups 3/3 KB/DB Turkish Get-Ups (Athlete Choice)* 25/20 Cals Cardio Choice 2 20 Up-Downs 10/10 Single Arm KB/DB Strict Press (Athlete Choice)* *Use a Light or Moderate-Light KB/DB for Both Movements. (No Measure) Optional Cool Down – All 3-4 SETS FOR RECOVERY (No Measure) :30 Straddle Forward Fold 10/10 Childs Pose Single Arm Lifts* 10 Alt. Bird Dogs 10-12 SLOW Alt. Deadbugs *Option to place arms on foam roller. (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Figure 4’s 10 Alt. Samson Lunges 10 Scap Push-Ups Into… 1 ROUND 200m Run 10 Alt. Leg Swings 10/10 Split Squats 10 Tempo Push-Ups (31X1) Into… 1 ROUND 200m Run 10 Alt. Knee to Chest Steps 20 Walking Lunges 10 Push-Ups or Hand Release Push-Ups Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Hand Release Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Flyes* 12-15 DB Pullovers* 12-15 Bent Over Reverse Flyes *Option to use Bench or Wall Ball. -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Leg Swings Insdie/Out 10 Alt. Samson Lunges 10 Scap Push-Ups Into… 1 ROUND 200m Run 10 Calf Raises/10 Tip Raises 10/10 Split Squats 10 Pushup Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Hand Release Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Reverse Fly 12-15 DB Floor Press Max Rep Banded Tricep Pulldown -Rest As Needed b/t Sets- (No Measure)