BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) 5 SETS* 2 Push Jerk + 3 Split Jerk *Start moderate and build to heavy set with perfect mechanics. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 6 Push Jerk 15/12 Cal Row RX: 115/75 RX+: 155/105 Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling Upper Back / Shoulders (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3RM or Heavy 3-Rep) Build to Heavy 3-Rep Deadlift Metcon Metcon (Time) FOR TIME 30-20-10 Deadlift Toes to Bar RX: 165/115 RX+: 245/165

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 45 (Time) FOR TIME 45 BJO 24/20 45 Dual DB Lunge 50/35 45 Double Unders 45 Burpee 45 Double Unders 45 Dual DB Lunge 45 BJO Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Flow Stretching – Full Body (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Team Run — leave no athletes behind 🙂 2 ROUNDS 5 Inch Worm + Push Up 10 Perfect Stretch* 2 ROUNDS 5 BB Romanian DL 5 Hang Muscle Clean 10 Alt Elbow Punches 5 Strict Press 5 Push Press 5 Back Squats *1 Perfect Stretch = 1 Lunge and Torso Twist (R) + 1 Lunge and Torso Twist (L) + 1 Hamstring Stretch (R) + 1 Hamstring Stretch (L) Extended Warm-up Bear Complex (Build to Moderate-Heavy) Power Clean Front Squat Push Press Back Squat Second Push PressON A 8:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of “Bear Complex” *1 Rep of Bear Complex is… 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1 Push Press **Goal of building session is to build quickly to slightly heavier than workout weight and...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Metcon Warm-up (No Measure) Grab a Kettlebell! 1 ROUND 5 Bootstraps 5/5 Thoracic Rotations 10 Scap Push-Ups 100m Run Into… 3 ROUNDS 10 KB Sumo DL 10 Scap Pull-Ups 5 Kipping Swings 10 Tuck Ups Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 15 KB Sumo DL High Pull (70/53)|(53/35) 12 Toes 2 Bar 9 Ring Row or Strict Pull-Up 200m Med Ball Run (20/14)|(14/10) (Score is Rounds + Reps) Finisher Metcon (Weight) 3 SETS* 10 Bench Press (Athlete Choice, Unbroken) 20 Slow Tucks-Ups -Rest as Needed b/t Sets- (Score is Load)