BayWay CrossFit – CrossFit View Public Whiteboard Metcon “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.Tested July 26th Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Bike 3:00 Foam Rolling

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 21-15-12-9-9-12-15-21 Slam Ball 40/20 Cal Bike Skill Warm-up (No Measure) POST-WORKOUT! ON A 12:00 RUNNING CLOCK… Practice Handstands or Handstand Walk *Suggested Drills Include… 0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk 4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk 8-12 Mins – Free Play / Coach Guidance

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (1RM) ON A 20:00 RUNNING CLOCK… Build to 1RM Front Squat Metcon Metcon (AMRAP – Reps) EMOM x 9 MIN 1 – Max Front Squats 155/105 – 115/75 MIN 2 – Max Barbell Front Rack Hold MIN 3 – Max Knee 2 Elbow*Score is max total reps of FS + Seconds Held In FR + K2E

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (1RM) ON A 15:00 RUNNING CLOCK… Build to 1RM Push Press Metcon Metcon (3 Rounds for time) 1. E2:00 x 4:00 35 Double Unders 15 Push Press 115/75 – 75/55 -Rest 1:00- 2. E2:00 x 4:00 35 Double Unders 12 Push Press 135/95 – 95/65 -Rest 1:00- 3. E2:00 x 4:00 35 Double Unders 9 Push Press 165/115 – 115/75Score is your fastest time for each of the three intervals.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 ROUNDS FOR TIME 25/22 Cal Row 15 Burpees over Rower 7 Bar Muscle-Ups Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Pec Release (L) 2:00 Pec Release (R) 2:00 Child’s Pose