BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 50 Medball Cleans 30 Pull-Ups 80 Sit-Ups 30 Pull-Ups 50 Medball Cleans RX: 14/10 RX+: 20/14

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) Athletes will grab a light KB (lighter than workout weight) Review movements as you take athletes through the warm-up 1 ROUND 20 Single Unders 10 KB DL :20 Plank 30 Fast Singles 10 Russ. KBS 30 Marching Plank* 20 Slow Singles 10 Amer. KBS 20 Bicycle Crunches :20 Double Under Practice *Marching Plank — athletes will be in an elbow plank and alternating lifting the foot about 2-3 inches off the ground. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES* 20 Russian KBS 30 Mountain Climbers 10 American KBS 15 Sit-Ups *Every 2:00 including at 3-2-1 go…Perform 30 Double-Unders or :20 Double-Under Practice (Score is Rounds + Reps) ***HOME VERSION*** AMRAP x 16 MINUTES* 20 Russian Swing w/ Backpack 30 Mountain Climbers 10 Backpack Hang Snatch 15 Sit-Ups *Every 2:00 including at 3-2-1 go…Perform 30 Toe...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 200m row 10 SA KB Push Press 20 KB Hops 400m row 20 SA KB Push Press 40 KB Hops 500m row 30 SA KB Push Press 60 KB Hops 800m row 40 SA KB Push Press 80 KB Hops 1,000m row RX: 44/26 RX+: 53/35

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts Into … AMRAP x 3 MINUTES 50m Run 5 Plate Ground to Overhead 5 Plate Floor Press Workout Metcon (AMRAP – Rounds and Reps) 5 SETS :20 MAX Cal. Bike :40 Recovery Bike -No Additional Rest b/t Sets- (Score is Total Number of Calories) -Rest 2:00- AMRAP x 7 MINUTES 10 Plate Ground to Overhead 10 Plate Press-Outs 100m Run (Score is Rounds + Reps) ***HOME VERSION*** 5 SETS :20 MAX Distance Run :40 Recovery Jog -No Additional Rest b/t Sets- (No Measure) -Rest 2:00- AMRAP x 7 MINUTES 10 Backpack Ground to Overhead 10 Backpack Strict Press 100m Run (Score is Rounds + Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Sumo Deadlift (3 x 7 – 30X3) Sumo Deadlift* *All lifts must be “library” quiet. Goal is to keep the tempo as strict as possible. From top down explanation of tempo: 3 seconds from hip (top) to the floor, 0 seconds on the floor (library tap), X explode up, 3 second pause at the top. – you will technically start the rep with the explode portion. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 200m run 20 Single DB Power Clean 50 Double Unders RX: 35/20 RX+: 50/35 *Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground. (Score is Rounds + Reps)