BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (8:00): 6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS 8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat 10 KB DL —> 10/10 Single Leg RDL (no weight)—> 10/10 KB Single Leg RDL :30 Plank —> :30 Hollow Hold —> :30 Bar Hang Skill Metcon (Weight) 5 SETS* 2/2 Single Arm KB Russian Swing 2/2 Single Arm KB Clean 2/2 Single Arm KB Snatch -Rest as Needed b/t Sets- *Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist. Workout Metcon (Time) FOR TIME 150 Russian KB Swing (70/53)|(53/35)* *Every minute, including 3,2,1 go…perform 8 Box Jumps (24/20). Standard for Russian today is eye-level and only slight bend in the...

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (Build to heavy single ) Metcon Metcon (Time) 15-12-9 Hang Power Clean *35 wallball after each set RX: 135/95 – 20/14 RX+: 185/125 – 30/20 Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling* *Focus on quads and hips

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX DB Box Step-Overs 35/20 – 50/35 MIN 2 – MAX Double Unders MIN 3 – MAX Plank Hold 35/25 – 45/35 *:50 work / :10 rest for all working minutes. **If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.Score is combined total of Step Overs and DU Finisher Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 6 MINUTES Weighted Sit-Ups 35/20* *Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters 100m Run Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME* 400m Run 60 Wall Balls (20/14)|(14/10) 60 Box Jumps (24/20) *Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way. **For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs. -37:00 Time Cap-

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 5 Push-Up + Pike 10 KB RDL 10 Scap Pull-Ups into.. 3 ROUNDS… 10 Ring Rows 10 RKBS (warm-up weight KB) 10 Up-Downs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 1 Strict Pull-up 2 Russian KB Swing 70/53 – 53/35 3 Up-Downs *Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps. **Vest optional for workout. Finisher Metcon (No Measure) 3 SETS 20 Heel Taps Over KB 20 Hollow Rocks -Rest as Needed b/t Sets-