BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 100-80-60-40-20 Cal Bike 50-40-30-20-10 “Syncro” Walking Lunges *On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time. **While on the Bike portion, the resting partner must hold (1) KB (53/35)|(35/26) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge. ***Option for teams to choose “Syncro Wall Balls” (20/14)|(14/10) with 40-35-25-20-15 rep scheme. Both partners complete WB in sync until the number is reached. Optional Finisher Metcon (No Measure) 3 SETS 20 Quad Heel...

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up MIN 2 – 5-7 Tall Box Jumps* *Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down. Workout Metcon (Time) 4 ROUNDS FOR TIME 5 Deadlift 7 Burpee Pullup / RMU 21 Box Jump 24/20 RX: 275/185 RX+: 335/215

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 SETS 8 Power Snatch (95/65)|(65/45) 10 V-Ups or Tuck-Ups -Rest 1:00- 2 SETS 10 Power Snatch (135/95)|(95/65) 15 V-Ups or Tuck-Ups -Rest 1:00- 1 SET 12 Power Snatch (155/105)|(115/75) 30 V-Ups or Tuck-Ups (Score is Total Time) Strength Bench Press (3×7) Optional Bench Sesh! 3×7 Bench Press (21X1)* *After each set, perform 10-15 reps of strict “Diamond” Push-Ups. Hands placed close together in the shape of a diamond. **Keep loading reasonable in relation to strict tempo and control. Strength can be performed pre or post workout. (Score is Load)

BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 100 Cal Row 100 Pull-Ups 30 Front Squat (185/125)|(135/95) 50 Pull-Ups 50 Cal Row 30 Front Squat *P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way. (Score is Time)

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Clean and Jerk (Heavy 1-Rep) Build Quickly to Heavy Single Power Clean & Jerk* *Building should take you up to or past your weight in the workout. (Score is Load) Metcon “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics. Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Bike, Run or Walk 3:00 Foam Rolling Lats & Shoulders (No Measure)