BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (4 Rounds for time) E5:00 x 4 Rounds 12 BF Burpee 12 Front Squat 95/65 500m Row RX+: 135/95 *Rest the remainder of the time until 5:00 then start the next set.Back squats will be extra work if time allows Weightlifting Back Squat (4 x 4 – Across) Build from our last back squat day of 5×5

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 30 Jumping Jacks 10 Push-ups 30 Mountain Climbers 10 Lunges Partner Strength Bench Press (10-9-8-7-6-5-4-3-2-1) Bench Press (Bodyweight) *Rest as needed b/t sets. -20:00 Hard Cap- Workout Metcon (Time) FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to Bar *Plate jumps are both feet of then on to plate. Fast footwork!

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 18 40/30 cal bike 30 burpee to plate 1. 20 plate squat clean 45/35 2. 60 dubs *split all work except cleans and dubs. Alt movements each round.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 1k Row 800m Run 50 KB Swing 53/35 40 Push Press 115/75 500m Row 400m Run 25 KB Swing 20 Push Press

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Reps) Tabata x 8 sets 20 s on / 10s off 1. DB Box step ups 50/35 2. Push ups 3. MM Rows 4. Med ball cleans 20/14 5. Flutter kicks Finisher Warm-up (No Measure) “SUNS OUT, GUNS OUT” 3 SETS 12/12 Concentration Curls -Rest as Needed b/t Sets-