BayWay CrossFit – CrossFit View Public Whiteboard Mobility WOD Warm-up (No Measure) Try to spend about a minute on each movement: 1. Spiderman to Reach 2. Pigeon Pose 3. Bottom of Squat Hold (elbows inside knees) 4. Banded Front Rack 5. Delt Smash 6. Calf Roll 7. T-spine Opener w/ Foam Roller Warm-up Warm-up (No Measure) Start with an easy 500m row or 400m run to get the body going -then- 3 QUICK ROUNDS — Keep this sub 4:00 12 Jumping Jacks 4 DB Push Press (one step below workout load) 8 Air Squats 12 Double Unders or 12 Singles Workout Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (8 Rounds for time) E3:00 x 24:00 1. 20/17 cal row 10 DB Bent Row 35/20 20 Dubs 2. 15/12 cal bike 10 Slam Ball 40/20 15 Air Squat Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling or 5:00 Flow Stretching

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (3×5) Power Snatch* *Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM. Metcon “POWER PLUS AMANDA” (Time) FOR TIME 11-9-7-5 Power Snatch (135/95)|(95/65) Bar Muscle-Up -15:00 Hard Cap-

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) EMOM x 24 MINUTES MIN 1 – 4 Front Squats MIN 2 – 12/10 Cal Bike MIN 3 – 2 Rope Climbs MIN 4 – :45 Static Hold (Athlete Choice**) RX+: legless rope climbs *Bar for the Front Squat must come from the floor. **Options for Static Hold… Hollow Hold Superman Hold Plank Hold L-Sit Wall-Sit Tuck Hold Bar Hang Ring Support Hold Bottom Dip Hold KB Front Rack HoldLog your weight for the Front Squat.

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (10RM) ON A 12:00 RUNNING CLOCK… Establish 10RM Push Press* *Max 2 attempts at 10RM Workout Metcon (3 Rounds for time) EVERY 3:00 x 3 SETS 8 DB Clean 50/35 16 DB Push Press 50/35 24 BJO 24/20