BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up MIN 2 – 5-7 Tall Box Jumps* *Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down. Workout Metcon (Time) 4 ROUNDS FOR TIME 5 Deadlift 7 Burpee Pullup / RMU 21 Box Jump 24/20 RX: 275/185 RX+: 335/215

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 SETS 8 Power Snatch (95/65)|(65/45) 10 V-Ups or Tuck-Ups -Rest 1:00- 2 SETS 10 Power Snatch (135/95)|(95/65) 15 V-Ups or Tuck-Ups -Rest 1:00- 1 SET 12 Power Snatch (155/105)|(115/75) 30 V-Ups or Tuck-Ups (Score is Total Time) Strength Bench Press (3×7) Optional Bench Sesh! 3×7 Bench Press (21X1)* *After each set, perform 10-15 reps of strict “Diamond” Push-Ups. Hands placed close together in the shape of a diamond. **Keep loading reasonable in relation to strict tempo and control. Strength can be performed pre or post workout. (Score is Load)

BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 100 Cal Row 100 Pull-Ups 30 Front Squat (185/125)|(135/95) 50 Pull-Ups 50 Cal Row 30 Front Squat *P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way. (Score is Time)

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Clean and Jerk (Heavy 1-Rep) Build Quickly to Heavy Single Power Clean & Jerk* *Building should take you up to or past your weight in the workout. (Score is Load) Metcon “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics. Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Bike, Run or Walk 3:00 Foam Rolling Lats & Shoulders (No Measure)

One of the original articles written in CrossFit, “What is Fitness,” describes health as controlling our lives through diet and exercise to manage our health markers. Health markers can be anything from cholesterol levels to bone density, and your exercise program needs to be improving all of these. CrossFit’s fitness goals are to increase work capacity across broad time and modal domains. This is fancy wording for if you run a mile today in 12 minutes and lifted 100 pounds tomorrow, your exercise program should improve both of those simultaneously. If you continue to improve your mile time and the weight you are lifting, you are more than likely bettering your health markers. CrossFit’s exercise program does it all and is the foundation of what we do, but something we do not talk about enough is how CrossFit views nutrition. Most CrossFit gyms, ours certainly does, have an unconventional thought...