BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 21-15-9 Russian Kettlebell Swing C2B Pull-up into… 15-12-9 American Kettlebell Swing Bar Muscle-Up Rx+: 70/53 Rx: 53/35 -16:00 Hard Cap-

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 ROUNDS FOR TIME 800m Run 30 FR Reverse Lunges 95/65 – 65/45 30 HSPU (descending reps)* *HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round. Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00 Slow Bike 3:00 Slow Walk *Focus on calm nasal breathing.

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “You go, I go” partner, chipper style warm-up. IN TEAMS OF 2… 100 Jumping Jacks 50 Air Squats 50 Sit Ups 50 Alternating Lunges 50 Up Downs 1,000m row (switching every 250m) 10 Minute Cap Workout Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 50-40-30-20-10 Cal Bike Sit-up *After completion of each movement complete 5 man makers 50/35 -18:00 Time Cap- Extra Work Overhead Squat (ON 12:00 CLOCK BUILD TO 3RM) -take bar from rack Metcon (Weight) EMOM x 10 1. 10 OHS (115/75) (135/95) 2. 30-50 Dubs (:30 of attempts)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of Barbell Complex 3 Hang Power Clean 2 Front Squat 1 Hang Squat Clean Workout Metcon (6 Rounds for time) 6 x 1:30 ON / :30 OFF 3 Hang Power Clean 2 Front Squat 1 Hang Squat Clean 12 Toe to Bar Max Barbell Hold RX+: 155/105 RX: 115/75 *In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.Score this workout is length of barbell hold