BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 12/10 Cal Bike (Moderate Effort) MIN 2 – 5 Tempo Strict Pull-Ups (1111) Metcon Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 10 Single DB Snatch MIN 2 – 20 DB Goblet Squat MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up RX: 50/35 RX+: 70/50

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 SETS* ON 2:00 CLOCK…500/400m Row (rest remainder) ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP) ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups -1:00 Rest b/t Sets- *No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires. (Score is Slowest Time on Row) Finisher Metcon (Weight) TABATA, 8 SETS :20 ON / :10 OFF* MOVT 1 — DB Hammer Curl MOVT 2 — DB Bent Over Row *Choose a weight that you can hold onto for all 4:00. Try to go unbroken. (Score is Load)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (3RM) Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice Metcon Metcon (AMRAP – Reps) AMRAP x 7 Clean & Jerks *EMOM 15 Air Squats RX: 95/65 RX+: 135/95 *Every minute including 3,2,1 go…perform 15 Air Squats

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 15/12 Cal Bike 15 DB Bench Press 3 Wall Walks RX: 35/20 RX+: 50/35

BayWay CrossFit – CrossFit View Public Whiteboard Strength Metcon (No Measure) 3 Rounds: 8/8 Single Leg BB Deadlift – 30X1 12 Ring Rows – 2020 1:00 Plank rest 1:00 Workout RIPCORD (Time) 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 400m Run Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 1:00 Cobra Stretch 1:00 Child’s Pose (No Measure)