BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal Bike 15 Box Jumps (24/20) 25 DB Goblet Squats (50/35) 200m DB Suitcase Carry (Score is Time) Workout – Fitness 4 ROUNDS FOR TIME (Time) 20/15 Cal Bike 15 Box Jumps (20) 20 DB Goblet Squats (35/20) 200m DB Suitcase Carry (Score is Time) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 Alt. V-Ups MMIN 2 – :45 Plank Hold (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* *Switch to regular Box Step-Ups after 3:00. Hero Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click here *45/35 added in weight – ruck, plate, vest, or DB **750/500/250/100 reps are all options for completion Partner Workout Option IN TEAMS OF 2… (Time) FOR TIME* 1000 Box Step-Ups (20)** *P1 works while P2 rests or completes an EZ...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio 20 Mountain Climbers 15 Toes Touch Jumping Jacks 10 Scap Pull-Ups Into… 2 ROUNDS 10 Sit-Ups 8 Ring Rows 6 Up-Downs 4 DBL KB Deadlift* *2nd Round perform 4 DBL KB Swings Workout – All 3-4 SETS FOR QUALITY (No Measure) 3:00 Cardio Choice 30 Sit-Ups 20 Up-Downs 10 Strict Pull-Ups 20 Ring Rows 1:00 DBL KB Front Rack Hold (Athlete Choice) -Rest 1:00 b/t Sets- (No Measure) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 Up-Dog to Down Dog w/ Heel Pedal 10/10 Adductor Rocks :30 Frog Pose :30 Butterfly Stretch 1:00 Olympic Wall Stretch -Rest As Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* *Switch to regular Box Step-Ups after 3:00. Hero Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click here *45/35 added in weight – ruck, plate, vest, or DB **750/500/250/100 reps are all options for completion Partner Workout Option IN TEAMS OF 2… (Time) FOR TIME* 1000 Box Step-Ups (20)** *P1 works while P2 rests or completes an EZ...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 100m Run 25’ High Kicks 25’ Cherry Pickers 25’ High Knees 25’ Butt Kickers Into… 300m Bike 25’ Knee Hugs 25’ Toe Grabs 50’ Side Shuffle (25’ e/s) Into… 100m Run 25’ Toe Walk 25’ Heel Walk 25’ High Skips 25’ Broad Skips Into… 300m Bike 25’ Walking Samson Lunges 25’ Reverse Walking Samson Lunges 25’ Alt. Side Lunges 25’ Inch Worms Workout of the Week – Performance “THE TORTOISE AND THE HARE (PERFORMANCE)” (Time) FOR TIME 1 Mile Run 30/25 Cal Bike 800m Run 60/50 Cal Bike 400m Run 100/85 Cal Bike (Score is Time) Workout of the Week – Fitness “THE TORTOISE AND THE HARE (FITNESS)” (Time) FOR TIME 1200m Run 20/15 Cal Bike 600m Run 50/40 Cal Bike 400m Run 80/65 Cal Bike (Score is Time) Partner Workout Option IN TEAMS OF 2… (Time) FOR...