BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) DEATH BY (7:00 Cap)…. 6 Russian KB Swings (70/53)|(53/35) Reps increase by 6 every minute. 6-12-18…and so on -Rest 3:00- DEATH BY (7:00 Cap)… 5 Up-Down Box Jump Over (20) Reps increase by 5 every minute. 5-10-15…and so on -Rest 3:00- DEATH BY (7:00 Cap)… 4 Kipping Pull-Ups (C2B RX+) Reps increase by 4 every minute. 4-8-12…and so on *7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue. (No Measure) Optional Finisher Metcon (Time) FOR TIME 400m Walking Lunge (Score is Time)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (1-1-1-1-1) 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) Metcon Metcon (Time) FOR TIME 40-30-20 Cal Bike 12-12-12 DB Strict Press 30-30-30 Sit-Ups RX: 35/20 RX+: 50/35

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warm-Up! Partner up and grab a rower and a Barbell! 1 Round: P1: Row * P2: 5 Inch Worms + Push Up 5 Bootstraps 20 Single Unders *P1 Rows until P2 completes their work, then they switch 2 Rounds: P1: Row* P2: 10 BB Goodmornings 10 Scap Pull-Ups 20 Single Unders (High Jumps) *P1 Rows until P2 completes their work, then they switch Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 60 Cal Row 60 Pull-Ups 40 Deadlift (275/185)|(185/125) 200 Double Unders 60 Cal Row 200 Double Unders 40 Deadlift 60 Pull-Ups 60 Cal Row *P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete in order. Split up reps of Pull-Ups, DL, and DU any way between partners. (Score is Time)

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 40 Single DB Front Squat (50/35)|(35/20) 30 Sit-Ups 20 Alt. DB Snatch 10 Alt. Single DB Burpee *For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground. (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 7:00 of Yoga Flow… 1:00 Dragon (L) 1:00 Dragon (R) 2:00 Forward Seated Fold 1:00 Saddle Archer (L) 1:00 Saddle Archer (R) 1:00 Rebound Recovery (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3-3-3-3-3) 3-3-3-3-3 Strict Press *Start moderate and build to heaviest set of 3. (Score is Weight) Metcon Metcon (Time) FOR TIME 2 ROUNDS 15 Push Press 25 Box Jump 24/20 -Rest 1:00- 1 ROUND 30 Push Press 50 Box Jumps 24/20 RX: 75/55 RX+: 115/75