BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) Handstand Push-Up Negatives: Beg – Pike/Box w Press or Wall w/o Press Inter – Kipping or Strict Adv – Deficit Kipping or Strict 3SETS: 10 reps Rest 90s Metcon “LOVE LOSS” (6 Rounds for time) EVERY 4:00 FOR 6 SETS 7 Up-Down Devil’s Press (35/20)|(20/15) 14 DB Front Squat 16/13 Cal Bike -Rest Remainder of the Time- (Score is Time for Each Set)*New NCFIT Classic Workout – Happy Valentine’s Day!

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 35 MINUTES 400m Run 500m Row 1500m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice** *Athlete Choice (can pick one or mix it up!)… Hollow Hold or Rocks Plank Hold or Plank Shoulder Taps Deadbugs Quad Heel Touches Sit-Thrus (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Flow Stretching & Calm Breathing (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 1-2-3-4… Bar Muscle-Ups 2-4-6-8.. Hang Power Clean -Rest 3:00- AMRAP x 5 MINUTES Pick-Up Where You Left Off! RX: 115/75 RX+: 155/105 Finisher Metcon (No Measure) 3 SETS 30 MB Russian Twists or 15/15 Side Throws 20 Weighted Glute Bridge-Ups (MB or DB) (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Metcon Metcon (AMRAP – Reps) EMOM x 12 MINUTES 1. 7 Push Press then ME Push Jerks Until :50 2. 5 Burpees then Double Unders Task Priority* RX: 75/55 RX+: 115/75

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Build to Heavy 5-Rep Deadlift) Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″*BW DL should be considered relatively light and done unbroken. **Last Seen 1/25/19 (Score is Time)