BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 25’ High Kicks + 25’ Cherry Pickers 25’ Toe Walk + 25’ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25’ Knee Hugs + 25’ Toe Grabs 25’ High Knees + 25’ Butt Kickers 10 Box Jumps 5 MB Front Squats 5 MB Push Press Workout – Performance Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# KG WB: (9/6) Workout – Fitness “KELLY (FITNESS)” (Time) 5 ROUNDS FOR TIME 400m Run 20 Wall Balls (14/10) 20 Box Jumps (20) (Score is Time) KG WB: (6/5) Optional Murph Prep – All WEEK 4/ DAY 1 (No Measure) CONDITIONING 3 SETS 400m Run @ 80% 200m Jog @ 50-60% -100m Walking Rest b/t Sets- *Deload week. Still want to get...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 10 MINUTES 200m Run 10 Good Mornings* 8/8 Single Leg Glute Bridge Ups 6 Up-Downs** *Option to add the Barbell ** Option to go over the bar Strength – All Deadlift (5-3-1-1-1*) *Start Mod-Heavy and build past Workout Weight. (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 12 Up-Downs Over Bar 4 Deadlifts (315/205) (Score is Rounds + Reps) KG BB: (143/93) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 12 Up-Downs 4 Deadlifts (205/145) (Score is Rounds + Reps) KG BB: (93/65) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 50m EZ Walk 5/5 Sciatic Nerve Floss 10/10 Glute Bridge-Ups :30 Glute Bridge Hold -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 3 Rounds 200m Run 10 Good Mornings* 8/8 Single Leg Glute Bridge Ups 6 Up-Downs** *Option to add the Barbell ** Option to go over the bar Strength – All Deadlift (5-3-1-1-1*) *Start Mod-Heavy and build past Workout Weight. (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 12 Up-Downs Over Bar 4 Deadlifts (315/205) (Score is Rounds + Reps) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 12 Up-Downs 4 Deadlifts (205/145) (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 50m EZ Walk 5/5 Sciatic Nerve Floss 10/10 Glute Bridge-Ups :30 Glute Bridge Hold -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 25’ High Kicks + 25’ Cherry Pickers 25’ Toe Walk + 25’ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25’ Knee Hugs + 25’ Toe Grabs 25’ High Knees + 25’ Butt Kickers 10 Box Jumps 5 MB Front Squats 5 MB Push Press Workout – Performance Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# KG WB: (9/6) Workout – Fitness “KELLY (FITNESS)” (Time) 5 ROUNDS FOR TIME 400m Run 20 Wall Balls (14/10) 20 Box Jumps (20) (Score is Time) KG WB: (6/5) Optional Murph Prep – All WEEK 4/ DAY 1 (No Measure) CONDITIONING 3 SETS 400m Run @ 80% 200m Jog @ 50-60% -100m Walking Rest b/t Sets- *Deload week. Still want to get...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 4 MIN 6/4 Cal Row (RPE 5) 6/6 Split Squats 6 KB Sumo Deadlifts 6 Russian KB Swings -Quick Rest- AMRAP x 4 MIN 8/6 Cal Row (RPE 7) 8 Alt. Lunges 8 KB Traditional Deadlifts 8 American KB Swings Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 40 Walking Lunges 30 Russian KB Swings (53/35) 25/20 Cal Row 20 Walking Lunges 15 American KB Swings (Score is Time) KG KB: (24/16) Workout – Fitness 3 ROUNDS FOR TIME (Time) 40/30 Cal Row 40 Walking Lunges 20 Russian KB Swings (35/26) 20/15 Cal Row 20 Walking Lunges 10 American KB Swings (Score is Time) KG KB: (16/12) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 SLOW Cat/ Cows 10 Alt. Supermans :45/:45 KB Calf Smash :45/:45 KB Quad Smash -Rest...