BayWay CrossFit – CrossFit View Public Whiteboard Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here Cool Down Warm-up (No Measure) FOR RECOVERY Team 400m Walk Focus on Calm Nasal Breathing

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 7 Deadlift* MIN 2 – 15 Double Unders + 1 Rope Climb *Start moderate and build to workout weight Metcon Metcon (Time) 4 Rounds 70 Dubs (or 50 Reps of 4″ Plate Hops) 7 TNG Deadlift 2 Rope Climbs RX+: 315/205 RX: 225/155 -16:00 Time Cap- Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 10 Slow Reps of Down-Dog to Up-Dog

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (3-3-3-3-3) 3-3-3-3-3 Push Press* *Build to 3RM Push Press. Metcon Metcon (3 Rounds for reps) 3 Rounds 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press RX+: 115/75 RX: 75/55 -1:00 Rest btw rds-Score is combined reps for both cals and push press.

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF 3… II. ON A 20:00 RUNNING CLOCK… Max Rounds of Cindy + Max Cals on Bike* 1 Round of Cindy is… 5 Push-ups 10 Pull-ups 15 Air Squats *Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME ON A 15:00 RUNNING CLOCK, Parts 1 & 2… I. FOR TIME 21-15-9 Thruster 95/65 Cal Row Burpee Over Rower -12:00 Hard Cap on Part I- Clean and Jerk (1×1) IN THE REMAINING TIME… 1RM Clean & Jerk -15:00 Hard Cap on Entire Workout- *If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.