One of the original articles written in CrossFit, “What is Fitness,” describes health as controlling our lives through diet and exercise to manage our health markers. Health markers can be anything from cholesterol levels to bone density, and your exercise program needs to be improving all of these. CrossFit’s fitness goals are to increase work capacity across broad time and modal domains. This is fancy wording for if you run a mile today in 12 minutes and lifted 100 pounds tomorrow, your exercise program should improve both of those simultaneously. If you continue to improve your mile time and the weight you are lifting, you are more than likely bettering your health markers. CrossFit’s exercise program does it all and is the foundation of what we do, but something we do not talk about enough is how CrossFit views nutrition. Most CrossFit gyms, ours certainly does, have an unconventional thought...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) 5 SETS 20/15 Cal Bike 25 Russian KB Swing 20 Box Step-Ups 24/20″ RX: 53/35 RX+: 70/53 -Rest 2:00 b/t Sets- *No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional. (Score is Each Set for Time) Finisher Metcon (Weight) 3 SETS 30 Weighted Sit-Ups* *Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired. (Score is Load)

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row Metcon Metcon (AMRAP – Reps) E2MOM x 20 MINUTES MIN 1 & 2 – 400m Run MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups/Strict Pull-ups* *Muscle Ups are on Rings, Pullups stay strict

BayWay CrossFit – CrossFit View Public Whiteboard Back Squat (10RM) FOR LOAD 10RM Back Squat (Score is Load) Metcon Metcon (Time) 4 ROUNDS FOR TIME 75 Double Unders 15 Hang Squat Clean RX: 65/45 RX+: 95/65 -11:00 Hard Cap- Weightlifting

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows RX: 35/20 -Rest 2:00 & Repeat- *Renegade Row = Row L + Row R + Push-Up Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Child’s Pose 1:00 Saddle + Arm Cross (R) 1:00 Saddle + Arm Cross (L) 1:00 Child’s Pose 1:00 Rebound Recovery (No Measure)