BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Figure 8 Run Then… 3 ROUNDS 5 Bootstrappers 10 Cossack Squats 10 Scap Pull-Ups 5 Kipping Swings 10 Deadlift Metcon “MAMBA & GIGI” (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES: 5 Ring Muscle Ups 8 Power Cleans 185/125# 24 Box Jump Overs 30/24” 13 Burpee Over Bar Finisher Metcon (No Measure) 4 SETS FOR QUALITY 10 DB Renegade Rows 10 DBL DB Hammer Curls 10 DBL DB Bicep Curls 10 DBL DB Bent Over Row -Rest as Needed b/t Sets- (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Death Row (AMRAP – Rounds) EMOM x 20 O – 20 Cal Row E – 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Optional Finisher Metcon (No Measure) 3 SETS* 2:00 Max Distance HS Walk or Slow Quadruped Crawl -Rest 1:00 b/t Sets- *Option to complete skill session pre or post workout. (No Measure)

BayWay CrossFit – Free Trial View Public Whiteboard Death Row (AMRAP – Rounds) EMOM x 20 O – 20 Cal Row E – 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 2 Rope Climb 25 Hang Muscle Snatch 75 Double Under RX: 45/35 RX+: 75/55 Finisher Metcon (No Measure) 3 SETS* 20 Banded Face Pulls 20 Banded Tricep Pull Down 20 Alt. V-Ups *All sets should be performed with a light or moderate band. (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 1 – ACROSS) 1-1-1-1-1 Back Squat* *Build to a heavy single and do for 5 reps Metcon Metcon (Time) 3 ROUNDS FOR TIME 400m Run 15 Front Squat RX: 95/65 RX+: 135/95 -12:00 Hard Cap- Optional Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Recovery Pace Bike 3:00 Foam Rolling Upper Back / Shoulders (No Measure)