BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Row (EZ → Mod → Hard) 10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings 10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME* 20 Deadlift (275/185)|(185/135) 40 Toe 2 Bar 60 Cal Row *P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way. **Additional Challenge — Double Overhand Grip for the DL and no bar slamming. -32:00 Time Cap-

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5-5-5) 5-5-5 Front Squat* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from Wendler. Reps should be smooth and mechanics perfect. Weightlifting Metcon (Time) FOR TIME 21-15-9 Thruster Burpees to Target 6″ RX: 75/55 RX+: 95/65 -9:00 Hard Cap-

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up 3-3-3: Power Snatch (3-3-3*) 3-3-3 Power Snatch* -Rest as Needed b/t Sets- *Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch. *Immediately after each set perform 20 Unbroken Double Unders. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 3-2-1 Power Snatch* 10/8 Cal Bike 20 Unbroken Dubs *Minutes 0-5… 3 reps @ (115/75)|(75/55) Minutes 5-10…2 reps @ (135/95)|(95/65) Minutes 10-15…1 rep @ (155/105)|(115/75) **If trip-up on the rope, start the set of DU or SU over.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 12 Days Of Christmas (Time) 1 – Snatch 135/95 2 – 200m Run 3 – DB Thruster 50/35 4 – Pullups (Ring Rows) 5 – Push Ups 6 – Weighted Lunges 45/25 7 – Box Jumps 24/20 (Step Ups) 8 – Pistols (Air Squats) 9 – T2B (V-Ups) 10 – Burpees 11 – Deadlift 135/95 12 – Kettle Bell Swing 53/35

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5 – 32X2) 5-5-5 Push Press* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from Wendler. Reps should be smooth and mechanics perfect. Metcon Metcon (3 Rounds for time) 3 SETS 500m Row 400m Run -Rest 2:00 b/t Sets- Finisher Metcon (No Measure) 3 SETS 15 Tuck-Ups on Rower 30 Glute Bridge-Ups