BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice HS Walk Skill* *Beginner – Bear Crawl or Box Walk Intermediate – Box Walk or Guided Walk Advanced – Guided Walk or Free Walk (No Measure) Metcon Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX Push-Ups MIN 2 – 13/8 Cal Bike MIN 3 – MAX V-Ups (Score is Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Foam Rolling Lat (L) 2:00 Foam Rolling Lat (R) (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice Gymnastic Kipping Pull-up Progression… Controlled Kip Dynamic Kip Kip + Knees-Up Single Pull-up 2 Kip – 1 Pull-up – 2 Kip Connected Kipping Reps (No Measure) Workout Metcon (3 Rounds for time) 3 SETS 30 DB Hang Squat Clean 30 Pull-ups 800m Run -Rest 1:30 b/t Sets- RX: 35/20 RX+: 50/35 *Workout is the DB variation of the Hero Workout “Badger” (Score is Each Set for Time)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon “THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 20 Box Jumps (24/20) 20 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 20 Sit-Ups **New Classic Workout– NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion. (Score is Rounds + Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1RM) Build to 1RM Snatch *Last Seen 8/28/19 (Score is Weight) Metcon Metcon (AMRAP – Reps) ON A 5:00 RUNNING CLOCK… 30 Burpees Max Reps of Power Snatch RX: 65/5 RX+: 95/65 (Score is Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap Push-Ups 5 Bootstraps 10 Double DB Swings 10 DB Deficit Push-Ups After the Warm-Up, have athletes get into groups of 2-3 and grab a barbell to set up on a Bench Press Rack. 1 ROUND EACH with empty bar: 5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top 5 Bench Press- no tempo Strength Bench Press (4 x Max Reps) 4 SETS Max Reps BW Bench Press* -Rest as Needed b/t Sets- *If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set....