BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUND 5 Up-Downs (RND 2: Burpees) 10 Cossack Squats 5 Strict Press 10 Air Squats (RND 2: Jumping Air Squats) Into… 2 ROUNDS 4 Muscle Cleans 8 Elbow Punches 6 Push Press 6 Front Squats Strength – All Back Squat (ON A 18:00 RUNNING CLOCK… Build to a Mod-Heavy 5-Rep Back Squat) (Score is Weight) Workout – Performance 5 ROUNDS FOR TIME (Time) 15 Thrusters (75/55) 10 Burpees Over Bar (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 15 Thrusters (65/45) 10 Burpees (Score is Time) Optional Cool Down – All FOR QUALITY (No Measure) 1:30 Hurdler Stretch (R) 1:30 Hurdler Stretch (L) 1:00 Butterfly Stretch 1:00 Saddle Stretch 1:00 Corpse Pose (No Measure)

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 6 Bootstrappers 8 Squat with a T Spine Twist :30 Active Hang 200m Run Into… 2 ROUNDS 6 Med Ball Front Squats 8 PVC Pass Throughs 10 Scap Pull-Ups (Kip Swings on Round 2) Into… 1 ROUND 6 Wall Balls 8 PVC OHS 10 Ring Rows 200m Run Workout of the Week – Performance “MUM-BELIEVABLE (PERFORMANCE)” (Time) 4 SETS 20 Wall Balls (20/14) 15 Pullups 5 Squat Snatch (135/95) -Rest 1:30 b/t Sets- (Score is Slowest Set) Workout of the Week – Fitness “MUM-BELIEVABLE (FITNESS)” (Time) 4 SETS 20 Wall Balls (20/14) 15 Pullups 5 Squat Snatch (135/95) -Rest 1:30 b/t Sets- (Score is Slowest Set) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 75 Wall Balls (Athlete Choice) 50 Pull-Ups 25 Snatches (Athlete Choice)** *P1 works while P2 rests. Split work...

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...