BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Cal Bike 10 Samson Lunges 10 Barbell Deadlifts 5 Bar Facing Up-Downs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 30/20 Cal Cal Bike 20 Back Rack Lunges (95/65) 10 TTB Strength Metcon (No Measure) POST WORKOUT STRENGTH 5 SETS 10 Slow V-Up + Tuck-Up* *1 Rep = 1 V-Up + 1 Tuck-Up -:30 Rest b/t Sets-

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (Time) Teams of 2: 4 rounds: 400m partner run 20 Box Jumps 24/20 40 KBS 53/35 20 DB Push Press 35/20 40 Wallball 20/14 *alt movements each round but run 400m together Cool Down Warm-up (No Measure) FOR RECOVERY* 4:00 Calf & Ankle Work on KB or Bar 4:00 Dragon Stretch *Each exercise is 2:00 on one side and 2:00 on opposite.

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 4 PVC Passes 4 Below Knee Muscle Snatch 4 Behind Neck Push Press 4 Up-Down Over Bar 10 Band Pull Aparts -then- 2 Mins Each: Couch Stretch Forward Fold Upright Hold Lat Stretch -then- Workout up to workout weight and practice moving barbell well as well as burpee practice. Workout Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) EMOM x 10 MINUTES MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch 35/20 MIN 2 — Bike Cals -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 DB Strict Press MIN 2 — Bike Cals 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 Clean (5×3) 5×3 Power Clean* *Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM. Metcon Metcon (Time) 21-15-9 Power clean TTB RX+: 135/95 RX: 95/65 Optional Finisher Warm-up (No Measure) 3 SETS 15 Barbell Bent Over Rows (Supinated Grip) 15 DB Strict Press (Light)