BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 SA DB Deadlift 100m Run 5/5 SA DB Hang Power Clean 200m Row 10 Alt. DB Snatch 200m Bike Workout Metcon (Time) 2 ROUNDS FOR TIME 400m Run 10 DB Deadlifts 400/300m Row 10 DB Power Cleans 1200m Bike 10 DBL DB Snatches -16:00 Hard Cap- (Score is Time) ***HOME VERSION*** 2 ROUNDS FOR TIME 400m Run 20 Backpack Up-Down 30 Backpack Front Squats 400m Run 20 Backpack Cleans 20 Backpack Ground to Overhead -16:00 Hard Cap- (Score is Time) Optional Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00-5:00 of Flow Stretching… *Flow through what feels right: Up-Dog or Cobra Down-Dog Cat/Cow Child’s Pose Saddle (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 20 Cal Bike 20 SDHP 20 Front Squat 400m Run RX: 75/55 RX+: 95/65Options: 300m run SDHP w/ kb/db/backpack/sandbag/plate Front Squat – goblet squat with db or kb, medball squat, sandbag front squat, back pack front squat

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) :30 Wall Sit :15/:15 Doorway Stretch (L/R) :30 Reverse Plank :30 Wall Sit Immediately into… 3 ROUNDS (5:00 Min Cap) 10 Jumping Air Squats 10 Scap Push Ups 10 Kip Swings Workout Metcon (Time) FOR TIME 10 Rounds of “CINDY”* Immediately into… “T2B FRAN” 21-15-9 Thrusters (95/65)|(65/45) Toes to Bar *1 Round of “CINDY” is… 5 Pull-Ups 10 Push-Ups 15 Air Squats (Score is Time)Options: *Reps, Loading, Volume*… Athletes unable to complete 10 Rounds of Cindy in under 10:00 should turn this first part into a 10:00 AMRAP. For your the athletes that may struggle with TTB Fran, consider lowering the reps of the gymnastics. For example, 21-15-9 Thrusters 15-12-9 TTB. *Movement Adjustments*… Pull Ups — Jumping Pull Ups for a dynamic pull and a good mod if you have some low hanging doorway or tree branch. Ring...

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push Ups 10 KB DL 5 Up Downs Into… 1 ROUND 8 Knee Push Ups 8 KB Upright Rows 8 Jump Squats Into… 1 ROUND 6 Push Ups 8 Russian KB Swings 10 Alt. Step Ups Workout Metcon (Time) FOR TIME 15-12-9 Push-Ups KB Sumo Deadlift High Pulls Up-Down Box Jump Overs -1:00 Rest – 9-12-15 Up-Down Box Jump Overs KB Sumo Deadlift High Pulls Push-Ups -14:00 Hard Cap- (Score is Total Time) ***HOME VERSION*** FOR TIME 15-12-9 Push-Ups Backpack Sumo Deadlift High Pulls Backpack Thrusters -1:00 Rest – 9-12-15 Backpack Thrusters Backpack Sumo Deadlift High Pulls Push-Ups -14:00 Hard Cap- (Score is Total Time)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 rounds: AMRAP x 7 50 cal bike 10 Man Makers ME Forearm Plank -rest 3:00- RX: 35/20 RX+: 50/35Options: 1,000m run or run for 5:00 Man makers with sandbag/back pack/barbell/kb/plate/medball