BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Row* 10 Burpee Over Rower 10 Strict Pull-ups *Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round. Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00 Lat Rolling 3:00 Banded Distraction 3:00 Pec Smash with Ball or Bell *Each exercise is 1:30 on one side and 1:30 on opposite.

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (10RM) ON A 10:00 RUNNING CLOCK… Establish 10RM Front Squat* *Max 2 attempts at 10RM Metcon Metcon (Time) FOR TIME 20 Front Squat 40 Sit-ups 40 Plate OH Step-Back Lunges 25/15-15/10 15 Front Squat 30 Sit-ups 30 Plate OH Step-Back Lunges 10 Front Squat 20 Sit-ups 20 Plate OH Step-Back Lunges RX+: 135/155/185 – 95/105/125 RX: 95/115/135 – 65/75/95 **For the Plate OH Lunges, Plate must be held OH at extension. -15:00 Time Cap-

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step Ups Workout Metcon (3 Rounds for reps) 3 SETS FOR REPS AMRAP x 3 MINUTES Russian KB Swing (70/53)|(53/35) into… AMRAP x 3 MINUTES Up-Down + Pull-Up* *1 Up-Down + 1 Pull-up = 1 Rep into… AMRAP x 3 MINUTES Single DB Box Step-Up (50/35)|(35/25) -Rest 3:00 b/t Sets- Cool Down Warm-up (No Measure) 3:00 Slow Pedal on Bike 2:00 Walking Rest 1:00 Rebound Rest* *Rebound = Lay & Breath Slow!

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 800m run 20 Pushup 15 BJ 24/20 20 DB Clean 50/35 400m run 20 Pushup 15 BJ 20 DB Clean 200m run 20 Pushup 15 BJ 20 DB Clean

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Thruster (1×3) ON A 10:00 RUNNING CLOCK… Build to a Moderate Set of 3 Thruster Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap