BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (8×1) CLEAN COMPLEX EVERY 2:00 x 16:00 1 Squat Clean* *Start moderate-heavy and build to heaviest single rep. Optional Finisher Metcon (Time) 3 rounds: 10 strict pullups 10 PC @ 45% of max

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (No Measure) EMOM x 21 MIN 1 — 12/10 Cal Bike MIN 2 — 9 Burpee BJ 24/20 MIN 3 — 9/9 DB Step Back Lunges 50/35

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 15 Wall Ball 20/14 25 Double Under RX+: 30/20 Optional Finisher Metcon (Weight) 3 rounds: 10 SA DB Row – 30X1 10 SA DB Press – 3030 rest 2:00

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (5 Rounds for weight) Partner EMOM EMOM x 10 MIN 1 – 3 Deadlift (Athlete Choice, Heavy) MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)*Track DL weight each round… Metcon Metcon (Time) Partner Helen 6 rounds: 400m run 21 KBS 53/35 12 Pullups

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 rounds: AMRAP x 2:30 12 Dubs 6 DB Deadlift (Athlete Choice, Moderate) -Rest :30- AMRAP x 2:30 Bike @Moderate Effort -Rest :30- AMRAP x 2:30 12 Sit-ups 6 DB Hang Power Clean (Athlete Choice, Moderate) -Rest 1:30 b/t Rounds-