BayWay CrossFit – CrossFit Open Warm-up Warm-up (No Measure) ROW 10:00 – Get Sweaty 40-50 Banded Good-mornings 7’s warm up with band 10/10/10/10 Leg Swings 20-30 Light KB Swing Stretch 1 Min Each: Couch Stretch Samson Lunge Pigeon Pose Chest Opener 1 Set: 10 Empty Bar Deadlift 5 Up down over bar 1 Set: 8 Deadlift with light weight 4 burpee over bar 1 Set: 6 Deadlift with moderate weight 4 Burpee over bar 1 Set: 5 Deadlift with workout weight 4 burpee over barhttps://youtu.be/1WFrKwEHxAs https://youtu.be/zwoW80fjNSI https://youtu.be/hxKfZlW1rys https://youtu.be/NpmS6Fx1WLo https://youtu.be/lQhBLId_y6s https://youtu.be/0KpwcWE6Md0 https://youtu.be/CEQMx4zFwYs Workout CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

Announcements CrossFit Open Friday Night Lights 2/25Jail Break Run 5k 2/26 BayWay CrossFit – 60 Warm-up Warm-up (No Measure) 1:00 Walking Lunges w/ Arm Crosses 1:00 Slow PVC Passes 1:00 Perfect Air Squat w/ Wide Grip Press at Bottom* *Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the OH position then pull back down, stand. Repeat for the rest of the minute. -Quick Rest (grab/pick-up barbell)- AMRAP x 3 MINUTES 10 Jumping Jacks 5 Behind Neck Wide Grip OH Press (w/ barbell) 10 Alt. Groiners Strength Overhead Squat (3×6*) *All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement. Week 4 of 8 (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 6 Power Snatches (115/75)|(75/55) 8 Alt. Back Rack Lunges* 10 Overhead Squats *Each step = 1 Rep (Score is...

Announcements Halloween Party October 15 – 7:00pm BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats Strength Clean and Jerk (2-Rep Heavy ) Build to a Heavy 2-Rep Power Clean and Jerk (Score is Weight) Workout Cali Bear* (Weight) E:30s x 20:00 1 PC & J 155/105 RX+ 225/155

Announcements October 9th – Tie-Dye Day BayWay CrossFit – 60 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5 Scap Pull-Ups + 5 Kip Swings 8 Single DB Front Squat 6 Up-Downs Strength Back Squat (3-3-3*) *Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets. (Score is Weight) Workout Metcon (Time) FOR TIME* 15-12-9-12-15 DB Front Squat C2B Pull-Up *After each full set, complete 10 Up-Downs RX: 35/20 RX+: 50/35

Announcements September 6th – Start of “Lazy Macros Challenge” – $20 Entry BayWay CrossFit – Free Trial View Public Whiteboard Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 MAX Alt. Single DB FR Lunges STATION 2 :45 Side Plank (R) :45 Side Plank (L) STATION 3 MAX Alt DB Snatch STATION 4 :45 Plank :45 Superman Hold Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 MAX Alt. Single DB FR Lunges STATION 2 :45 Side Plank (R) :45 Side Plank (L) STATION 3 MAX Alt DB Snatch STATION 4 :45 Plank :45 Superman Hold Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 MAX Alt. Single DB FR Lunges STATION 2 :45 Side Plank (R) :45 Side Plank (L) STATION 3 MAX Alt DB...