BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) 5 SETS 20/15 Cal Bike 25 Russian KB Swing 20 Box Step-Ups 24/20″ RX: 53/35 RX+: 70/53 -Rest 2:00 b/t Sets- *No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional. (Score is Each Set for Time) Finisher Metcon (Weight) 3 SETS 30 Weighted Sit-Ups* *Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired. (Score is Load)

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row Metcon Metcon (AMRAP – Reps) E2MOM x 20 MINUTES MIN 1 & 2 – 400m Run MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups/Strict Pull-ups* *Muscle Ups are on Rings, Pullups stay strict

BayWay CrossFit – CrossFit View Public Whiteboard Back Squat (10RM) FOR LOAD 10RM Back Squat (Score is Load) Metcon Metcon (Time) 4 ROUNDS FOR TIME 75 Double Unders 15 Hang Squat Clean RX: 65/45 RX+: 95/65 -11:00 Hard Cap- Weightlifting

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows RX: 35/20 -Rest 2:00 & Repeat- *Renegade Row = Row L + Row R + Push-Up Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Child’s Pose 1:00 Saddle + Arm Cross (R) 1:00 Saddle + Arm Cross (L) 1:00 Child’s Pose 1:00 Rebound Recovery (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 20 Box Jumps 24/20 20 “Lunge” WallBall Shots RX: 14/10 RX+: 20/14 *Athlete executes an alternating reverse lunge with a toss to the 10’/9′ target. Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Walk w/ Nasal Breathing Only 3:00 Slow Bike or Row w/ Nasal Breathing Only Into… FOR QUALITY 6:00 of HS Hold or Hand Walking Practice (No Measure)