BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Sumo Deadlift (3 x 7 – 30X3) Sumo Deadlift* *All lifts must be “library” quiet. Goal is to keep the tempo as strict as possible. From top down explanation of tempo: 3 seconds from hip (top) to the floor, 0 seconds on the floor (library tap), X explode up, 3 second pause at the top. – you will technically start the rep with the explode portion. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 200m run 20 Single DB Power Clean 50 Double Unders RX: 35/20 RX+: 50/35 *Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground. (Score is Rounds + Reps)

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts Into … AMRAP x 3 MINUTES 50m Run 5 Plate Ground to Overhead 5 Plate Floor Press Workout Metcon (AMRAP – Rounds and Reps) 5 SETS :20 MAX Cal. Bike :40 Recovery Bike -No Additional Rest b/t Sets- (Score is Total Number of Calories) -Rest 2:00- AMRAP x 7 MINUTES 10 Plate Ground to Overhead 10 Plate Press-Outs 100m Run (Score is Rounds + Reps) ***HOME VERSION*** 5 SETS :20 MAX Distance Run :40 Recovery Jog -No Additional Rest b/t Sets- (No Measure) -Rest 2:00- AMRAP x 7 MINUTES 10 Backpack Ground to Overhead 10 Backpack Strict Press 100m Run (Score is Rounds + Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 ROUNDS FOR TIME: AMRAP x 3 MINUTES 20 Burpees ME Snatch -rest 1 minute- AMRAP x 2 Minutes 20 Up Downs ME Thrusters -rest 2 minute- RX: 75/55 RX+: 95/65

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) TABATA 8 ROUNDS (:20 ON // :10 OFF) MVMT 1 – Jump Rope // 2nd Round – Double-Unders MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10) MVMT 3 – Box Jumps // 2nd Round – Box Jumps @ higher height MVMT 4 – Up Downs // 2nd Round – Burpees Workout Metcon (AMRAP – Reps) EMOM x 9 MINUTES MIN 1 – :40 MAX Double-Unders MIN 2 – 10 DB Front Rack Alt. Step-Ups MIN 3 – 14 Box Jumps -2:00 Rest- AMRAP x 3 MINUTES MAX Burpees (Score is Total Number of Burpees) ***HOME VERSION*** EMOM x 9 MINUTES MIN 1 – :40 MAX Jump Rope or Mountain Climbers MIN 2 – 10 Backpack Front Rack Lunges MIN 3 – 14 Jump Squats w/ Backpack -2:00 Rest-...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – 16/13 Cal Bike MIN 2 – 15 Toes to Bar MIN 3 – Max DB Renegade Rows MIN 4 – Max Rep Suitcase Lunges RX: 35/20 RX+: 50/35 *1 RR = Row L + Row R + Push-up (Score is Total Reps Each Station)