BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) EMOM x 10 1. AMRAP x 3 burpee + 3 KBS 53/35 2. 10/8 cal row -rest 3:00- EMOM x 10 1. AMRAP x 3 Goblet Squat 53/35 + 3 Sit-ups 2. 10/8 Cal Row

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1×1) ON A 20:00 RUNNING CLOCK… Build to 1RM Snatch* *Power or Squat, Athlete Choice Workout Metcon (AMRAP – Reps) AMRAP x 7 50/40 Cal Bike Max Power Snatch RX 95/65 RX+ 135/95

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 3-5 Reps of Gymnastic Goat* MIN 2 – :45 Single, Double, or Triple Under Practice *Gymnastic Goat should be any movement that athlete needs specific practice on… HSPU Pull-Up Muscle-Up HS Walk Ring Dip or Bench Dip Metcon Metcon (5 Rounds for time) EVERY 3:00 FOR 15:00 200m run 30 Dubs 15 HSPU Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling Focusing on Lats & Upper Back

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Rack Lunge (10-10-10) Barbell Back Rack Lunge* Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 20 Slam Balls 40/20 40 Slam Ball Lunges* 20 TTB *Bear hug hold with ball.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) We worked out in the new gym 🙂