BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 40/30 cal bike 15 Synchro KBS 53/35 15 Synchro Box Jumps 24/20 400m run RX+: synchro hspu (in place of KBs) – 30/24

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster* *Final set of 3 should be heavier than the weight you will use for the workout. Metcon Metcon (Time) For Time: 400m Run into… 2-4-8-12-8-4-2 Hang Squat Clean Thruster 75/55 4-8-16-24-16-8-4 Pull-up RX+: 115/75

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) E9:00 x 27:00 1500m Row 25 Plate Ground to OH 35/25 ME DUBs in Remaining Time RX+: 45/35 Optional Finisher Warm-up (No Measure) “SUNS OUT, GUNS OUT” 3 SETS 15 DB Floor Press (Heavy) :45 “Gun Hold” w/ Plate* *Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5-5-3-3-1-1) -Rest at Least 2:00 b/t Sets- **NO BELT, KNEE SLEEVES, NO WRAPS, NO WEIGHTLIFTING SHOES** If you have an injury we can modify or lower weight *NOT MEANT TO BE A MAX DAY* Goal is intentional building toward Moderate-Heavy single…no missed reps. Record heaviest single rep. 5-5…Moderate 3-3…Moderate-Heavy 1-1…Moderate-Heavy+ We will use this day to gauge a max attempt next week. If you hit a pr then you wont need to come next week. Workout Metcon (Time) 3 rounds: 30 Goblet Squats 35/20 15 Burpee over DB

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 20/15 Cal Bike 15 HR Push-up 15 TTB Finisher Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… HS Walk Play* *Suggested Drills… Beginners – Pike Walk or HS Hold Intermediates – Box Rotation or Wall Walk Advanced – Max Distance Walk