BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) EMOM x 10 O – 2 Muscle-Ups/MU Attempts/MU Transition Practice E- 2 – 3 Jerks Workout Metcon (Time) 3 rounds: 20 Push Jerk 95/65 5 Muscle-Ups 20/15 Cal Bike RX+: 115/75

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time 60 Power Cleans 135/95 40 Syncro Devil Press 35/20 1200m run 40 Syncro Devil Press 60 Power Cleans RX+: 185/125 – 50/35 *On the Power Cleans P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order until the set is completed. On the Syncro Devil Presses 2 Partners work together while the other rests. You can do this in any order and rep scheme until set it finished. On the 1200m run each Partner will run 400m individually while the other Partners rest.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon (Time) 9-7-5-15-12-9 Front Squat 135/95 Pullups RX+: 155/105 – C2B Metcon Weightlifting Metcon (No Measure) 3 rounds: 20 Banded Glute Bridge 20 Banded Hamstring Curls

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Distance) EMOM x 8 O – Max Distance KB Farmer’s Carry – AHAP E – 25 Push Ups Metcon (Distance) EMOM x 8 O – Max KB Suitcase Lunge – AHAP E – 5/5 KB Single Arm Push Press Metcon (No Measure) For Time: 75 Curls w/ Band 75 Tricep Pull-Down w/ Band

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (6 Rounds for weight) E2:00 x 12:00 1 Snatch + 2 OHS Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 6 Sqt Snatch 95/65 12 TTB 18/14 Cal Row RX+: 115/75