BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with space between to throw the ball) 2 ROUNDS… 10 Partner Plank Ball Rolls 10 Partner Wall Balls 10 Synchro Mirror Burpees* Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES* Partner 1 Completes… 100m Run 12 Wall Balls (20/14)|(14/10) 6 Burpees While Partner 2… Rests P1 completes a full round while P2 rests then switch. (Score is Rounds + Reps) Finisher Metcon (No Measure) NOT FOR TIME 100 Alt. Partner Plank “Hi-Fives”* *Set-up so that both arms reach and connect at extension for the hi-five. (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (7 Rounds for reps) EMOM x 21 MINUTES MIN 1 – Max Reps of DB “Bear Complex” MIN 2 – 2 “No Jump” Rope Climbs** MIN 3 – Max Cal Row RX: 35/20 RX+: 50/35 *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7 10 UB Double Unders• 10 Knee to Elbow 5 Strict Dips (Box, Ring or Bar) *Double Unders increase by 10 reps each Round. -Rest 2:00– AMRAP x 7 10 KB SDLHP 53/35 10 Knee to Elbow 5 Strict Dips (Box, Ring or Bar) *KB SDHP increase by 5 reps each Round. (Score is Rounds + Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (Weight) EMOM x 5 MINUTES 3 Thruster 3 Pullup *Start light and build each minute. Goal is to end 40-50% above the workout weight. **Drill connecting reps with the push away from the bar. (Score is Weight) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) 4 SETS 2:00 Max Cal Bike 1:00 KB Swing 1:00 KB Goblet Lunges -1:00 Rest b/t Sets- RX: 35/26 RX+: 53/35 (Score is Reps) Finisher Metcon (No Measure) “TABATA” TABATA 1 – Hollow Hold (No Measure)