BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into… AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15 DU (30 Singles) Into… AMRAP 2:00 5 Up-Downs 10 Alt Step Ups w/ KB in Goblet 20 DU (40 Singles) Workout Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – :50 Max Double Unders MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)* MIN 3 – :50 Ring FLR *KB can be held any way.Score is combined total of Dubs and Step-Ups

BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 60 Front Squats 50 Clean & Jerk 40 Power Snatch 30 Clusters** RX: 95/65 RX+: 135/95 *Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way. **Cluster is Squat Clean directly into OH. Cool Down Warm-up (No Measure) 2 SETS 1:00 Scorpion Stretch (L) 1:00 Scorpion Stretch (R) 1:00 Cobra Stretch 1:00 Child’s Pose

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Finisher Metcon (No Measure) 5 SETS 10 Strict Toes 2 Bar or Strict Knee Raise -Rest as Needed b/t Sets-

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 40 Walking Lunges 20 Deficit Push-Ups* 40 Sit-ups 20 Box Jumps 30/24 RX: 2″ Deficit RX+: 6″ Deficit

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Thruster (3×5) 3 x 5 Thruster* *Keep loading moderate and reps TNG for all three sets. Bar should start on ground. Workout Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Foam Rolling Upper Back 3:00 Foam Rolling Quads