BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 8-6-4-2-4-6-8 Deadlift 8 HSPU 16 Slam Ball 40/20 RX: 185/135 RX+: 275/185 – Strict

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Cal Bike 10 Scap Pull-Ups 8 KB Sumo DL 20 Single Unders -Quick Rest- AMRAP x 4 MINUTES 5 Cal Bike 5 Kip Swings 10 Tuck-Ups 8 RKBS 20 High Singles / Double Unders Workout Metcon (AMRAP – Rounds and Reps) Part 1 IN TEAMS OF 3… AMRAP x 13 MINUTES P1 Completes… 6 Toe 2 Bar 14 Russian KB Swing (70/53)|(53/35) 24 Double Unders While P2… Wall Sit Hold While P3… Rests -Rest 2:00- Then complete Part 2.*P1 works while P2 holds Wall Sit and P3 Rests. P1 completes a full round of the AMRAP then switches with P2. Then P2 switches with P3 and so on. Athletes must rotate in order. During the Bike, athletes rotate in order to complete Max Cals. No Wall Sit. (Part 1 – Score is Rounds /...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (EZ pace) 10 Scap Push-Ups 10 Scap Pull-Ups 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Ball Thruster 1 ROUND :30 Row (MOD pace) 10 Kipping Swings 5 Wall Ball Front Squats 5 Wall Ball Push Press to Target 5 Wall Balls 1 ROUND :30 Row (SPRINT) 10 Kipping Swings 10 Wall Balls Metcon Metcon (Time) Partner WOD: For Time: 800m run (split 200m) 50/40 Cal row 25 RMU or 40 C2B 60 Syncro Wallbals 20/14 – 30/20 Finisher Warm-up (No Measure) FOR QUALITY 100 Hollow Rocks (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (1RM) Build to 1RM Clean & Jerk *Last Seen 9/4/19 (Score is Weight) Metcon Metcon (Time) 3 ROUNDS FOR TIME 10 Power Clean 10 Shoulder to Overhead RX: 115/75 RX+: 155/105 -Time Cap 7:00-

My 2019 goal was to read a book a month. It didn’t matter what it was all; I just wanted to read a little more this year. I started strong, reading my first five books in less than three months but finished the year slow, a classic new year’s resolutions move. Here is my list of books I made it through this year, my takeaways, and reading suggestions from my list.  I hope I do not offend any of you with a few of these titles. Some books I listened to and some of them I read. Listening is great for commuting to work, but at 3:45 am, the narrator has to be pretty upbeat, and that is hard to find with non-fiction books.  Clock Work: Design Your Business to Run Itself – Mike MichalowizThe Two-Income Trap: Why Middle-Class Parents Are Going Broke – Elizabeth WarrenToilet Paper Entrepreneur – Mike...