There are tons of fitness trackers out there, and I think that most of them are great. They tell you tidbits about your day and your exercise as well as your sleep. I had a sales manager in one of my first jobs tell me, “You can’t grow your numbers unless you know your numbers.” Fitness has the same basic guideline. You cannot get more fit if you do not track where you are at today. The fitness trackers that I have used are The Fitbit Blaze, The Apple Watch, and Whoop Strap 3.0. The Fitbit I had and the Apple Watch both communicated with my phone and alerted me of phone calls and text, and the Apple Watch does a whole lot more with the integration of all the apps. The Whoop Strap is strictly a fitness tracker. All of these tracks your heart rate, and you can use...

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) 5 SETS* 2 Push Jerk + 3 Split Jerk *Start moderate and build to heavy set with perfect mechanics. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 6 Push Jerk 15/12 Cal Row RX: 115/75 RX+: 155/105 Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling Upper Back / Shoulders (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3RM or Heavy 3-Rep) Build to Heavy 3-Rep Deadlift Metcon Metcon (Time) FOR TIME 30-20-10 Deadlift Toes to Bar RX: 165/115 RX+: 245/165

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 45 (Time) FOR TIME 45 BJO 24/20 45 Dual DB Lunge 50/35 45 Double Unders 45 Burpee 45 Double Unders 45 Dual DB Lunge 45 BJO Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Flow Stretching – Full Body (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Team Run — leave no athletes behind 🙂 2 ROUNDS 5 Inch Worm + Push Up 10 Perfect Stretch* 2 ROUNDS 5 BB Romanian DL 5 Hang Muscle Clean 10 Alt Elbow Punches 5 Strict Press 5 Push Press 5 Back Squats *1 Perfect Stretch = 1 Lunge and Torso Twist (R) + 1 Lunge and Torso Twist (L) + 1 Hamstring Stretch (R) + 1 Hamstring Stretch (L) Extended Warm-up Bear Complex (Build to Moderate-Heavy) Power Clean Front Squat Push Press Back Squat Second Push PressON A 8:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of “Bear Complex” *1 Rep of Bear Complex is… 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1 Push Press **Goal of building session is to build quickly to slightly heavier than workout weight and...