BayWay CrossFit – CrossFit View Public Whiteboard Metcon Deadlift (3-3-3-3) FOR LOAD 3-3-3-3 Double-Overhand “Quiet” Deadlift Shoulder Press (5-5-5-5-5) FOR LOAD 5-5-5-5 Tempo Strict Press (1111) Finisher Metcon (Time) 3 ROUNDS FOR TIME 25 Plate Ground to OH 45/25 10 Burpees to Plate -Hard Cap 5:00-

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5rm) Metcon Death Ride (Calories) AMRAP x 2 ME Cal Bike

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (3×3) FOR LOAD 3×3* Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight) Metcon Metcon (Time) FOR TIME* 15-12-9 Hang Power Clean 95/65 – 65/45 Box Jump 24/20 into… 12-9-6 Hang Power Clean 135/95 – 95/65 Box Jump 30/24 into… 9-6-3 Hang Power Clean 185/125 – 135/95 Box Jump 36/27 *Goal is three increasing heights for the Box Jump.

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang :30 Plank Hold Into… 2 ROUNDS :30 Alt. Crossovers :30 Alt. Scorpions :30 Alt. Spiderman Lunges :30 Bird Dogs Into… 3 ROUNDS 5 Inchworms + Push Ups 10 Scap Push Ups 10 Scap Pull Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 20 Situps 200m Run 20 cal row (Score is Rounds + Reps) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Lax Ball Pec Smash (L) 2:00 Lax Ball Pec Smash (R)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Sampson Stretches 10 Curtsey Squats 5 Inch Worms + Push-Up 10 Up-Downs Partner Strength Clean and Jerk (3-3-3) IN TEAMS OF 2… 3-3-3 Clean & Jerk* *P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3. (Score is Weight) Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 120 Wall Balls 60 Clean & Jerk (135/95)|(95/65) 120 Wall Balls 40 Clean & Jerk *P1 works while P2 rests. Workout must be completed in order. Split reps any way. (Score is Time)