BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 6 Ring Muscle-Ups 18 DB Hang Power Cleans 36 Forward Lunges RX: 35/20 RX+: 50/35 (Score is Rounds + Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (SNATCH COMPLEX) Build to a Heavy Set of the Complex: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat Metcon Metcon (AMRAP – Reps) EMOM x 4 MINUTES 5 Burpees then Max Reps of Squat Snatch -Rest 2:00- EMOM x 4 MINUTES 5 Burpees then Max Reps of Squat Snatch RX: 65/45 RX+: 95/65 (Score is Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 ROUNDS FOR TIME 75 Double Unders 500/450m Row 25 Hand Release Push-ups (Score is Time) Finisher Metcon (No Measure) 3 SETS 25 Empty Barbell Curls 25 Glute Bridge-Ups (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) 3 SETS FOR QUALITY* 3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar *Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements. (No Measure) Metcon Metcon (4 Rounds for reps) “TABATA” 8 ROUNDS, :20 ON / :10 OFF TABATA 1 – Russian KB Swing TABATA 2 – Air Squat TABATA 3 – T2B TABATA 4 – Slam Ball -1:00 Rest b/t Tabatas- RX: 35/26 – 40/20 RX+: 53/35 – 40/20 (Score is Each Round for Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 10 Groiners 10 Bootstraps 10 Thoracic Rotations/Side -into- AMRAP x 6 MINUTES 10 PVC Pass Thrus 10 Box Step Ups 10 BB Goodmornings 10 Up Downs Extended Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY* 5-7 Down + Finish 5-7 Elbows High + Outside 5-7 Muscle Snatch 5-7 Snatch Drops 5-7 Hang Snatch *With PVC or Empty Barbell -Rest as Needed b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 18-12-6 Up-Down + Box Jump Over (24/20) Hang Power Snatch (115/75)|(75/55) -Rest 2:00- 6-12-18 Up-Down + Box Jump Over (24/20) Hang Power Snatch (115/75)|(75/55) (Score is Time)