BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 min Bike/Row…just FLOW and feel good! Then… 3 Rounds 5 Inch-Worm Push-ups 5 Broad Jumps (land in ¼ squat softly!) 5 BB Good Morning 10 Elbow Punches (behind neck) 5 BB Strict Press (behind neck) 10 Alt. V-Ups Extended Warm-up Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build up to a Mod-Heavy & Unbroken Complex 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk Workout DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 100 OHS 100 Plate G2OH *big lap penalty

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) EVERY 3 MINUTES FOR 30 MINUTES… 15/12 Cal Bike 12 HR Push-up 9 BJO 24/20Score is your slowest round! Optional Finisher Warm-up (No Measure) 3 SETS FOR QUALITY* 15 DB Bent Over Row 30 Deadbugs *Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) E2MOM x 20 MINUTES MIN 1 & 2 – Row 500/400m MIN 3 & 4 – 6 Burpee Over Rower + 6 TNG Power Snatch RX+: 115/75 RX: 75/55 *Score is each row time **Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.RX(+) = all rows finished under 2:00 given work period and all of other work is completed under given work period as well as with the given instructions Cool Down Warm-up (No Measure) FOR RECOVERY 4:00 Foam Rolling Upper Back 4:00 Banded Hamstring Stretch Warm-up (No Measure) FOR RECOVERY 4:00 Foam Rolling Upper Back 4:00 Banded Hamstring Stretch

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3-3-3-3-3) Front Squat *Build to 3RM Front Squat Metcon Metcon (AMRAP – Reps) AMRAP x 7 75 Dubs 45 DB Thruster 50/35 75 Dubs ME Front Squats RX+: 185/135 RX: 135/95Score is max reps of FS.