BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 5 MINUTES (:40 ON / :20 OFF) MIN 1 – Cardio Choice 1 MIN 2 – Static Hold 1 MIN 3 – Cardio Choice 2 MIN 4 – Static Hold 2 MIN 5 – Sit-Ups Into… 2-3 SETS 8 KB Deadlifts 8 Push-Ups 6-8 Strict Pull-Ups or Ring Rows 8 Lunge-Lunge-Squat Workout – All 4 SETS FOR QUALITY (No Measure) 1:30 Cardio Choice 1 25 Russian KB Swings (Athlete Choice, Light) 1:30 Cardio Choice 2 25 Sit-Ups 1:00 Static Hold* -No Additional Rest b/t Sets- *Static Hold Options… Plank Hold Tuck/Hollow Hold Glute Bridge-Up Hold Handstand Hold (No Measure) Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00 Lat Foam Roll 1:00 Quad/Glute/Hamstring Foam Roll 1:00 Back Foam Roll (No Measure)