BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Bike 5 Burpee Broad Jumps 10 KB Deadlifts 10 MB Front Squats Into… 1 ROUND :30 Bike :30 Arm Haulers 8 Russian KB Swings 8 MB Push Presses Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2.. AMRAP x 14 MINUTES 60 Cal. Bike 60 Russian KB Swings 60 Wall Balls *P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed. (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS :45 Alt. V-Ups :15 Rest :45 Arm Haulers :15 Rest (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) E4MOM x 16 MINUTES MIN 1-4 – Run 800m MIN 5-8 – AMRAP of… 3 Wall Walk 15 Slam Balls 40/20 -Rest 4:00- E2MOM x 10 MINUTES MIN 1-2 – Run 200m MIN 3-4 – AMRAP of… 2 DB Up-Down 35/20|50/35 4 DB Box Step-Ups 24/20

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for time) ON A 3:00 RUNNING CLOCK… 20 Push-up 30 Russian KB Swing 75 Double Under -Rest 1:30- ON A 5:00 RUNNING CLOCK… 40 Push-up 50 Russian KB Swing 100 Double Under -Rest 1:30- ON A 7:00 RUNNING CLOCK… 60 Push-up 70 Russian KB Swing 125 Double Under RX: 53/35 RX+: 70/53 *In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (10RM) FOR LOAD 10RM Front Squat (Score is Load) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 9 Overhead Squat 9 Up-Downs 9 Knee 2 Elbow RX: 65/45 RX+: 95/65

BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 100-80-60-40-20 Cal Bike 50-40-30-20-10 “Syncro” Walking Lunges *On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time. **While on the Bike portion, the resting partner must hold (1) KB (53/35)|(35/26) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge. ***Option for teams to choose “Syncro Wall Balls” (20/14)|(14/10) with 40-35-25-20-15 rep scheme. Both partners complete WB in sync until the number is reached. Optional Finisher Metcon (No Measure) 3 SETS 20 Quad Heel...