BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 ROUNDS FOR TIME: AMRAP x 3 MINUTES 20 Burpees ME Snatch -rest 1 minute- AMRAP x 2 Minutes 20 Up Downs ME Thrusters -rest 2 minute- RX: 75/55 RX+: 95/65

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) TABATA 8 ROUNDS (:20 ON // :10 OFF) MVMT 1 – Jump Rope // 2nd Round – Double-Unders MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10) MVMT 3 – Box Jumps // 2nd Round – Box Jumps @ higher height MVMT 4 – Up Downs // 2nd Round – Burpees Workout Metcon (AMRAP – Reps) EMOM x 9 MINUTES MIN 1 – :40 MAX Double-Unders MIN 2 – 10 DB Front Rack Alt. Step-Ups MIN 3 – 14 Box Jumps -2:00 Rest- AMRAP x 3 MINUTES MAX Burpees (Score is Total Number of Burpees) ***HOME VERSION*** EMOM x 9 MINUTES MIN 1 – :40 MAX Jump Rope or Mountain Climbers MIN 2 – 10 Backpack Front Rack Lunges MIN 3 – 14 Jump Squats w/ Backpack -2:00 Rest-...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – 16/13 Cal Bike MIN 2 – 15 Toes to Bar MIN 3 – Max DB Renegade Rows MIN 4 – Max Rep Suitcase Lunges RX: 35/20 RX+: 50/35 *1 RR = Row L + Row R + Push-up (Score is Total Reps Each Station)

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (2:00 CAP) 20 Jumping Jacks 8 Bodyweight Goodmornings :20 Tuck Hold Into … 2 ROUNDS (2:30 CAP) :45 Row (increase pace 2nd round) 10 Air Squats (32X1)* 8 Push-Ups 6 Ring Rows *Focus on a slow & controlled descent, keeping tension in the bottom, then fast up! Workout Metcon (3 Rounds for time) 3 SETS 250m Row 30 Air Squats 25 Sit-Ups 20 Push-Ups 15 Ring Rows -Rest 1:00 b/t Sets- -17:00 Hard Cap- (Score is Time Each Set) ***HOME VERSION*** 3 SETS 25 Backpack Cleans 30 Air Squats 25 Sit-Ups 20 Push-Ups 15 Backpack Bent Over Rows -Rest 1:00 b/t Sets- (Score is Time Each Set)

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 PVC Good Mornings 5 Up Downs 30 Single Unders Into.. AMRAP x 3 MINUTES 10 KB RDLs 5 Up Downs 30 High Single Unders/Double Unders Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (R) MIN 2 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (L) MIN 3 – :50 MAX Double-Unders (Score is Load)