BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt. DB Bent Over Row 10 Alt. Plank DB Slides 10 Alt. Groiners 10 Goblet Squats Metcon Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 8/8 Single Arm Ring Row MIN 2 – 10 Heavy Goblet Squats MIN 3 – :45 Weighted Plank Hold MIN 4 – :45 Bike Cool Down Metcon (No Measure) 3:00-5:00 Flow Stretching

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (No Measure) EMOM x 30 MINUTES* MIn 1 — Russian Step-ups Min 2 — Alt. V-Ups Min 3 — 200m Run Min 4 — Air Squats Min 5 — Hollow Hold *:50 Work / :10 Rest Finisher Metcon (Time) Max Wall Sit

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND EACH… P1: 15 Hollow Rocks P2: Single Arm DB/KB Front Rack Hold P1: 5/5 DB Sumo Deadlift + High Pull P2: Single Arm DB/KB Overhead Hold Partner Metcon Metcon (3 Rounds for time) TEAMS OF 2… FROM MINUTE 0:00-7:00 120 Sit-Ups P1: 10 Sit-ups P2: DBL KB/DB Front Rack Hold *Switch every 10 sit-ups FROM MINUTE 7:00-10:00 400m DB/KB Run *Run together switching the KB as needed FROM MINUTE 10:00-18:00 120 Alt. DB Snatches P1: 10 Snatches P2: DBL KB/DB Overhead Hold *Switch every 10 snatches

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (No Measure) Heat Time:

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 6 Up-Down w/jump to plate 8 Plate Ground to Overhead 12 Alt. Cossack Squats Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 60 Single-Unders 30 Air Squats 15 Burpees Optional Finisher Metcon (No Measure) 2 SETS 1:00 L/R Cross Body Hold* -Rest :30 b/t Sides- *One KB overhead (right side), one KB in suitcase position (left side)