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) 2 ROUNDS 30 Jumping Jacks 8/8 Single Leg Leg Lifts* 10 Tuck-Ups** 6 Tempo Push-Ups (30X0) *Sit upright on the floor with legs in front of you w/ hands at the side to act as support. Point the toes away from you on one leg and lift the leg up into the air and control it back down. Complete 8 reps on one side 8 on the other. **RND 2 complete V-Ups. Into… 2 ROUNDS 8 DB Strict Press 6 Scap Pull-Ups 6 Kip Swings 6 Tuck-Up + V-Up Workout – Performance FOR TIME (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Toes to Bar DB Push Press 50/35 (Score is Time) Workout – Fitness FOR TIME (Time) 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 Toes to Something DB Push Press (35/20) (Score is Time) Partner Workout Option IN TEAMS OF 2… (Calories) AMRAP x 15 MINUTES 7 Toes to Bar...

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...

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...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks 8/8 Single Leg Leg Lifts* 10 Tuck-Ups** 6 Tempo Push-Ups (30X0) *Sit upright on the floor with legs in front of you w/ hands at the side to act as support. Point the toes away from you on one leg and lift the leg up into the air and control it back down. Complete 8 reps on one side 8 on the other. **RND 2 complete V-Ups. Into… AMRAP x 5 MINUTES 8 BB Strict Press 6 Scap Pull-Ups 6 Kip Swings 6 Tuck-Up + V-Up Strength – All ON A 15:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex… 1 Push Press + 2 Push Jerks *Start Light and Build to Moderate-Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Toes to Bar Push Press (95/65) (Score is Time) KG BB:...