BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (1×4) ON A 15:00 RUNNING CLOCK… Front Squat 1×10 1×8 1×6 1×4 -Rest 1:30 b/t Sets- Metcon Metcon (Time) 3 rounds: 15 Burpee Slam Balls 40/20 20 TTB

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 1000m Row 800m Run 80 Dubs 40 DB Box Stepup 500m Row 400m Run 40 Dubs 20 DB Box Stepup RX+: 50/35 RX: 35/20 -24/20 -24:00 Time Cap- Optional Finisher Warm-up (No Measure) 3 SETS 10/10 Single DB Bent Over Row 10/10 Single Leg Glute Bridge-Up

BayWay CrossFit – NCCOMPETE View Public Whiteboard A. CONDITIONING Metcon (4 Rounds for time) 4 SETS 600m Run 200m EZ Jog 400m Run -Rest 1:00 b/t Sets- *Think of each run portion at a moderate, consistent pace then transition to an EZ Jog. Try to match your times for all 3 parts of all 4 Sets. Metcon (Time) 3 ROUNDS FOR TIME 40 Unbroken Wall Ball (20/14) 40 Cal Row B. NC60 Warm-up Warm-up (No Measure) WITH A 10 MINUTE RUNNING CLOCK.. 200m Run -then- 2 x Line Drills (This will be performed down to the end of the gym and back) High Knees Butt Kicks Toy Soldiers Knee Hugs Side Shuffles -then- 2 ROUNDS :30 Single Unders/Double Unders 10/10 Single Leg RDLs 8/8 Single Arm Front Rack Lunges Workout Metcon (Time) FOR TIME 1000m Row 800m Run 80 Double Unders 40 Single DB Step-Ups (50/35)|(35/25)|(24/20) 500m Row 400m Run...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 20/15 Cal Bike 20 Sit-ups Strict Gymnastics Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling Low Back & Hammies 5:00 Long Hold Stretching Low Back & Hammies

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) E4:00 Complete 3 rounds of “DT” 12 Deadlifts 9 Hang Powe Clean 6 S2OH *If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds. Round 1 – 95, 65lb Round 2 – 135, 95lb Round 3 – 155, 105lb Round 4 – 185, 130lb Round 5 – 205, 145lb – *AMRAP with remaining time*you do not have to weight until 4:00 hits to start the next weight. As soon as you finish 3 rounds at the given weight you can start the next weight **everyone will workout for 12 minutes no matter where you are at in the workout or what weights you decide to go with. ***to get the RX button you...