BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds: 800m run 50 KBS 53/35 25 Pushups

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (5 Rounds for weight) E2MOM x 10 1 Hang Squat Snatch + 2 Overhead Squats *Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS. Metcon Metcon (AMRAP – Reps) AMRAP x 9 3 Hang Power Snatch 75/55 3 OHS 30 Dubs *Each rd add 3 reps to BB movements

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (6 Rounds for reps) EMOM x 24 MIN 1 – Cal row MIN 2 – BJO 24/20 MIN 3 – Slammer Lunge 40/20 MIN 4 – Sit-Ups *:45 work / :15 rest for all movements Optional Finisher Warm-up (No Measure) “RUMP PUMP” 3 SETS 25 Glute Bridge-ups into… 1:00 Glute Bridge-up Hold -Rest as Needed b/t Sets-

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) 3 rounds for quality Run 200m 5-15 Slam Balls Workout Metcon (7 Rounds for weight) 7 SETS FOR LOAD* 1 Deadlift 1 Power Clean 1 Hang Power Clean 1 Push Press 1 Push Jerk 1 Split Jerk -Rest as Needed b/t Sets- *Sets must be performed unbroken.

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON a 10:00 RUNNING CLOCK… Muscle-Up Skill Development Beginner – Transition Drills Intermediate – High Ring Drills Advanced – Mult. Reps or Strict Work Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 50/40 Cal Bike 50 Wall Ball 20/14 10 RMU