BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice HS Walking Skill* *Different Drills Depending on Level… Intro – Box Walk Intermediate – Spotted Walk Advanced – Hand Walking & Turn-Arounds (No Measure) Workout Metcon (5 Rounds for reps) 5 SETS FOR MAX REPS 1:00 Back Rack Lunges (95/65)|(65/45) 1:00 Box Jump Over (24/20) 1:00 Hang Power Clean 1:00 Sit-Ups -1:00 Rest b/t Sets- (Score is Reps for Each Set)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting LIFT-OFF 2020 – TOTAL (Total Weight) Clean (1 Rep Max)Shoulder To Overhead (1 Rep Max)Back Squat (1 Rep Max) Metcon LIFT-OFF 2020 (AMRAP – Reps) AMRAP x 20 MINUTES: 400m Run* 15/12 Calorie Bike 10 Burpee to Plate* *Add 10 Burpees Each Round **You will only run a total of four 400m runs. On 5th round it starts AMRAP of only Bike and Burpee. Scoring: 1. Total Reps 2. Accumulated 400m Time

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (3RM) Build to 3RM Snatch* *Power or Full, Athlete Choice Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#*Last seen 2018

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 — :50 Max Reps of “KB Flow” MIN 2 — :50 Max Reps of “BW Flow”** MIN 3 — :50 Max Reps of Rope Climb RX: 35/26 RX+: 53/35 *1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R) **1 Rep of “BW Flow” is… 1 Air Squat 1 Step-Back to Plank 1 Sit-Thru (L) 1 Sit-Thru (R) (Score is Reps)

There are tons of fitness trackers out there, and I think that most of them are great. They tell you tidbits about your day and your exercise as well as your sleep. I had a sales manager in one of my first jobs tell me, “You can’t grow your numbers unless you know your numbers.” Fitness has the same basic guideline. You cannot get more fit if you do not track where you are at today. The fitness trackers that I have used are The Fitbit Blaze, The Apple Watch, and Whoop Strap 3.0. The Fitbit I had and the Apple Watch both communicated with my phone and alerted me of phone calls and text, and the Apple Watch does a whole lot more with the integration of all the apps. The Whoop Strap is strictly a fitness tracker. All of these tracks your heart rate, and you can use...