BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 100ft Side Shuffle 100ft High Knees 100ft Butt Kickers 100ft Bear Crawl 10 Step-ups on Box Metcon Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200m Run 20 Russian KB Swing 20 KB Goblet Box Step-Ups

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) CLEAN COMPLEX E2MOM x 10 MINUTES… 1 Squat Clean + 2 Front Squats *Start moderate and progress every set to heaviest set of complex. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 2 Squat Clean 165/115 20 Dubs 10 T2B RX+: 225/155

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (:30 EZ/ :30 Hard for 2:00) 2 ROUNDS 5/5 Single Arm Ring Row 10 Air Squats 5/5 Single Arm DB Strict Press Metcon Metcon (4 Rounds for reps) TABATA 8 SETS, :20 WORK / :10 REST Tabata 1 – Bike for Cal Tabata 2 – Ring Row Tabata 3 – Jumping Air Squat Tabata 4 – DB Strict Press

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (3 x 5 – 20X1) Metcon Metcon (Time) FOR TIME 800m Run 25 Push Press 95/65 800m Run 20 Push Press 135/95 800m Run 15 Push Press 155/105 RX+: 135/95-155/105-185/125

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Mountain Climbers 6 Step Overs 4 DB Strict Press Metcon Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 10 DBL DB Hang Power Clean & Jerk MIN 2 – 10 Up-Down Box Jump Over Optional Finisher Metcon (No Measure) 1:00 Glute Bridge Hold -Rest :30- :30 Single Leg Glute Bridge Hold (right) -Rest :30- :30 Single Leg Glute Bridge Hold (left)