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)

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice HS Walking Skill* *Different Drills Depending on Level… Intro – Box Walk Intermediate – Spotted Walk Advanced – Hand Walking & Turn-Arounds (No Measure) Workout Metcon (5 Rounds for reps) 5 SETS FOR MAX REPS 1:00 Back Rack Lunges (95/65)|(65/45) 1:00 Box Jump Over (24/20) 1:00 Hang Power Clean 1:00 Sit-Ups -1:00 Rest b/t Sets- (Score is Reps for Each Set)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting LIFT-OFF 2020 – TOTAL (Total Weight) Clean (1 Rep Max)Shoulder To Overhead (1 Rep Max)Back Squat (1 Rep Max) Metcon LIFT-OFF 2020 (AMRAP – Reps) AMRAP x 20 MINUTES: 400m Run* 15/12 Calorie Bike 10 Burpee to Plate* *Add 10 Burpees Each Round **You will only run a total of four 400m runs. On 5th round it starts AMRAP of only Bike and Burpee. Scoring: 1. Total Reps 2. Accumulated 400m Time

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (3RM) Build to 3RM Snatch* *Power or Full, Athlete Choice Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#*Last seen 2018

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 — :50 Max Reps of “KB Flow” MIN 2 — :50 Max Reps of “BW Flow”** MIN 3 — :50 Max Reps of Rope Climb RX: 35/26 RX+: 53/35 *1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R) **1 Rep of “BW Flow” is… 1 Air Squat 1 Step-Back to Plank 1 Sit-Thru (L) 1 Sit-Thru (R) (Score is Reps)