BayWay CrossFit – CrossFit View Public Whiteboard Recovery Workout Metcon (Time) 3 Rounds: 750m Row 15 Slam Balls 40/20 10 DB Devil’s Press 35/20 *3 Rmu -Walk 1 small lap (sidewalk) btw roubds Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Group Mobility or Stretching

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 12 MIN 1 – :45 Single Leg Squat MIN 2 – :45 Wall Walk MIN 3 – :45 Hollow Hold *Goal for the :45 is QUALITY reps of each movement. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7 7 Deadlift 225/155 9/7 Cal Bike

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) E2MOM x 24 MINUTES MINs 0-2* – 15 UpDown + ME Alt DB Clean 50/35 MINs 3-4* – 15 Box Jumps 24/20″ + ME C2B MINs 5-6* – Heavy carry *Rounds 1 & 3 – Max Distance Farmers Carry 70/53 – 53/35 or Sandbag Carry 150/100 Rounds 2 & 4 – Max Distance KB Front Rack Carry 70/53 – 53/35

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (10RM) ON A 10:00 RUNNING CLOCK… Establish 10RM Overhead Squat *Max 2 attempts at 10RM Metcon Metcon (Time) FOR TIME 200m Run 15 Hang Power Snatch 15 Overhead Squat 15 HSPU 400m Run 15 HSPU 15 Overhead Squat 15 Hang Power Snatch 200m Run RX+: 95/65 RX: 65/45 -12:00 Hard Cap- Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Foam Rolling L-Side Lat 2:00 Foam Rolling R-Side Lat 2:00 Foam Rolling T-Spine

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 SETS FOR REPS 1:30 Max Cal Bike 1:30 Max Wall Balls 1:30 Max Russian KB Swing 70/53-53/35 1:30 Run 200m + burpees -2:00 Rest b/t Sets- Finisher Warm-up (No Measure) FOR RECOVERY* 3:00 Banded Hamstring Stretch 3:00 Dragon Stretch + Nasal Breathing 3:00 Calf Release on KB *Perform 1:30 on each side of the body.