BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (1×10) ON A 15:00 RUNNING CLOCK… Establish Moderate-Heavy 10-Rep Back Squat* *Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top. Metcon Metcon (Time) 3 ROUNDS 15 Front Squats 20 TTB RX+: 135/95 RX: 95/65 -9:00 Hard Cap- Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:30 Roll L-Side IT Band & Quad 2:30 Roll R-Side IT Band & Quad

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 22-20-18-16-14 DB Push Press 50/35 DB Suitcase Reverse Lunge *200m Run after every full round.

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up! Workout Metcon (5 Rounds for reps) “TABATA” 8 SETS EACH, :20 ON / :10 OFF TABATA 1 – Plate Ground to Overhead 25/15 TABATA 2 – Alt. V-Up TABATA 3 – Plate OH Lunge 25/15 TABATA 4 – Air Squat TABATA 5 – Cal. Bike -Rest 1:00 b/t Each Full Tabata- Finisher Warm-up (No Measure) ALTERNATING TABATA T1 – Banded Tricep Pull-Down T2 – Double DB Curl (light) *8 Sets Each, Alternating Movements.

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mobility: 1 min each leg/arm Foam Roll Hamstring Calf Smash w/ Kettlebell Sampson flow to Nose to knee Banded Front Rack Couch Stretch Banded ankle mobility (12-15 minutes) Then… 500m row 20 jumping jacks 20 mtn climbers 250m row (fast) 20 jumping jacks 20 mtn climbers (5-6 minutes) Then… 2 sets: 4 box step ups→4 box jumps 10 Air Squats→10 alt pole assisted pistol squats (2-4 minutes) Then… Barbell Warm-Up – 2 SETS… 5 Deadlifts 5 Muscle Clean → Power Clean 5 Push Press 5 Push Jerks (2-3 minutes) Then… Build up to the 3/4th weight that you are going to get too. You do not have to do a bunch of reps here just get there. In between load of the barbell you should do a few box jumps and pistols (mod). (6-10 minutes) *27-38 minutes – The...

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) E4:00 x 12 MINUTES 3/3 Turkish Get-Up* 25’ SA OH Walking Lunge *Light & Controlled, Both Up and Back Down to the Ground. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 20 Air Squats 30 Sit-Ups 400m Run 20 KB Swing 53/35 30 Plate Hops 400m Run 20 Slam Ball 40/20 30 Lunges *At a Moderate & Smooth Pace Throughout