BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Build to 5rm ) Metcon Metcon (Calories) AMRAP x 2 ME Cal Bike Optional Cool Down Warm-up (No Measure) OPTIONAL COOL DOWN 3 SETS WITH A PARTNER Alternate 1:00 Slow Pedal & 1:00 Flow Stretching* *Cycle between… Up-Dog Down-Dog Seated Forward Fold Trunk Twist (L) Trunk Twist (R)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (8×2) EMOM x 8 MINUTES 2 TNG Power Cleans* *Build to a heavy double in sets 1-4 then use same weight across for final 4 sets. Metcon Metcon (Time) For Time: 15-12-9 BF Burpee Power Clean RX+: 135/95 RX: 95/65 -8:00 Time Cap- Finisher Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… HS Walk, Wall Walk or HS Hold Practice & Play

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Calories) In 12 minutes: 1 mile run -in remaining time ME Cal row Metcon (AMRAP – Rounds and Reps) AMRAP x 12 6 Strict Pullups 12 HR Pushups 18 Sit-ups

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 21 MIN 1 – 12 Alt. DB Split Snatch 50/35 – 35/20 MIN 2 – 12/10 Cal Bike MIN 3 – Max “Unbroken” Wall Balls 30/20 – 20/14 *For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls. Cool Down Warm-up (No Measure) FOR RECOVERY 4:00 Foam Rolling Quads & IT Band 4:00 Foam Rolling Upper Back & Lats

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3-3-3-3-3) Deadlift* *Build to 3RM Deadlift. Workout Metcon (Time) For Time: Buy In: 200m run 3 Rounds 15 Deadlifts 135/95 – 185/135 50 Double Unders Cash Out: 200m Run -10:00 Hard Cap-