BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3-3-3-3-3) 3-3-3-3-3 Back Squat* *Start moderate and build to heaviest set of 3. (Score is Weight) Metcon Metcon (Time) 3 ROUNDS 13 Back Squats 350/300 Row RX: 115/75 RX+: 155/105 Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:30 Foam Rolling Quad / IT (L) 2:30 Foam Rolling Quad / IT (R) (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up (No Measure) Metcon “UPPERCUT” (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups Then in the remaining time… 2 ROUNDS 7 Power Cleans (135/95)|(95/65) 7 Lateral Burpees Over Bar into… 2 ROUNDS 5 Power Cleans (155/105)|(115/75) 7 Lateral Burpees Over Bar into… AMRAP in remaining time of… 3 Power Cleans (185/125)|(135/95) 7 Lateral Burpees Over Bar No other rep or weight changes in workout. *New NCFIT Classic Workout! (Score is Rounds + Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINS Odd- :30 Bike (increasing effort every round) Even- :45 of Movement! 1st round= Alt Groiners 2nd round= KB DL 3rd round= RKBS 4th round= KB Upright Row 5th round= Plank Shoulder Taps Workout Metcon (No Measure) EMOM x 25 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 20 Alt. V-Ups MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35) MIN 4 – 20 KB Goblet Step-Back Lunges MIN 5 – :45 Max KB Plank Touches* *KB placed arm’s distance in front of plank hold, alternate arms each touch. (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Lunges 5 Push-Up to Pike 10 Groiners 2 ROUNDS… 10 Up-Downs 10 Jumping Squats 20 Shoulder Taps Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 120 Thrusters (135/95)|(95/65) 120 Up-Downs *P1 works while P2 rests. Reps can be broken up and completed in any order. (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Bike, Row or Walk 3:00 Foam Rolling Quads 3:00 Foam Rolling Upper Back (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Mile + Cals (Calories) In 12 minutes: 1 mile run -in remaining time ME Cal row Rest 4:00 Metcon (Time) 3 Rounds: 14 TTB 21 RKBS 53/35