BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS: 100m Run 8/8 Leg Swings 8/8 Ankle Rotations 8 Bootstrap Squats 8 PVC Pass Throughs 8 PVC/BB Elbow Punches Strength – Performance Overhead Squat (Build to a 3-Rep Max Overhead Squat) (Score is Weight) Week 6 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Max Front Squat) (Score is Weight) Week 6 of 6 Strength | Volume/Capacity Cycle Workout – Performance 5 ROUNDS FOR TIME (Time) 200m Run 10 Overhead Squats (135/95) (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 200m Run 10 Front Squats (135/95) (Score is Time) Optional Murph Prep – All WEEK 2/ DAY 1 (No Measure) CONDITIONING 3 SETS* 800m Run -Rest 2:00 b/t Sets- *Similar idea to last week’s runs. We are going a little longer with distance but pacing...

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 5 Cat Cows 5/5 Moose Antlers :20 Superman 10 Alt. Deadbug 10 Bodyweight Good Mornings Into… 2 ROUNDS 7/5 Cal Bike 5 Clean DL + 5 Hang Muscle Clean Into… 5 BB Good Morning 5 Clean Deadlift 5 Hang Jump Shrug 5 High Hang Power Clean 5 Hang Power Clean Strength – All EVERY 2:00 x 5 SETS* (Weight) 3 Deadlifts + 2 Hang Power Cleans *Start Light and build slightly past workout weight. (Score is Weight) Workout – Performance 3 Rounds For Time: (Time) 12/10 Cal Bike 8 Deadlifts (205/145) 3 Hang Power Cleans (Score is Rounds + Reps) Workout – Fitness 3 Rounds For Time: (Time) 10/8 Cal Bike 8 Deadlifts (155/105) 3 Hang Power Cleans (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5/5 Sciatic Nerve Floss :30/:30 Half...

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Calf Raises + Tib Raises* 10 KB Sumo Squats 10 Hops Over KB 5/5 Single Leg (KB) RDLs *1 Rep = 1 Calf Raise + 1 Tib Raise Into… 2 ROUNDS 10 Alt. KB Slides 10 KB RDLs 30 Single Unders or Cross Over Singles 10 KB Upright Rows Workout – Performance FOR TIME (Time) 75 Double Unders 45 Russian Swings (53/35) 45 Sit-Ups* 75 Double Unders 35 Russian Swings 35 Sit-Ups 75 Double Unders 25 Russian Swings 25 Sit-Ups 75 Double Unders 15 Russian Swings 15 Sit-Ups (Score is Time) Workout – Fitness FOR TIME (Time) 125 Single Unders 45 Russian Swings (35/26) 45 Sit-Ups 125 Single Unders 35 Russian Swings 35 Sit-Ups 125 Single Unders 25 Russian Swings 25 Sit-Ups 125 Single Unders 15 Russian Swings 15 Sit-Ups (Score is Time) Finisher – All EMOM x 9...

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Jumping Jacks 10 Box Jump Prep* 10 Squat Prep** 5 High Hang Muscle Clean *10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice different box heights) **10 Alt. Groiners → 10 Alt. Cossack Squats → 10 Air Squats Workout – Performance FOR TIME (Time) 800m Run 50 Box Jump Overs (24/20) 25 Hang Power Cleans (155/105) 400m Run 30 Box Jump Overs (30/24) 15 Hang Cleans (185/135)* (Score is Time) Workout – Fitness FOR TIME (Time) 800m Run 40 Box Jump Overs (20) 20 Hang Power Cleans (115/75) 400m Run 20 Box Jump Overs (24/20) 10 Hang Cleans (135/95)* (Score is Time) Partner Workout Option IN TEAMS OF 2… (Time) 2 ROUNDS FOR TIME 800m Run 80 Box Jump Overs (Athlete Choice) 40 Hang Cleans (Athlete Choice)** *Partners will run together. All...

Announcements KNEES OVER TOES SEMINAR – MARCH 19TH – 9AM BayWay CrossFit – CrossFit Open Warm-up Warm-up (No Measure) 10:00 Bike Warm Up (for the second 5 mins do a 10s sprint st the end of each minute Pre Prep: Foam Roll Lats & Quads Glute Warm Up Banded 7’s Couch Stretch Banded Front Rack Movement Prep: 5/5 DB Strict Press 10 Air Squat 15 Jumping Jacks 5/5 DB Bent Row 5/5 DB Push Press 8 Single DB Front Squat 15 Jumping Jacks 3/3 DB Thrusters 15 Jumping Jacks Workout Prep: Work through the thruster weights with a few reps of each Quickly pick up your rope after each warm-up thruster set and do some jump ropes. Then quickly get on the pullup bar to warm that movement. Repeat through all the weights of the thruster. Try to spike your heart rate and then have some time to bring it...