BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3-3-3-3-3) 3-3-3-3-3 Strict Press *Start moderate and build to heaviest set of 3. (Score is Weight) Metcon Metcon (Time) FOR TIME 2 ROUNDS 15 Push Press 25 Box Jump 24/20 -Rest 1:00- 1 ROUND 30 Push Press 50 Box Jumps 24/20 RX: 75/55 RX+: 115/75

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) 3 SETS 50′ Slow Table-Top Bear Crawl (aka Quadruped)* *5 Strict-Up Downs after each set. 1 Rep of Strict Up-Down is… 1 Air Squat Down 1 Sprawl Back to Plank :01 Pause in Plank 1 Sprawl Up to Squat 1 Air Squat Up (No Measure) Metcon Metcon (Time) 4 rounds 20 Slam Ball 40/20 20 DB Suitcase Lunge 25/20 Cal Bike -Rest 2:00 b/t Sets- RX: 35/20 RX+: 50/35 *Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) EMOM x 18 MINUTES MIN 1 – 3 Hang Power Snatch (Building) MIN 2 – 9 or 15 Toes to Bar MIN 3 – 9 or 15 Hand Release Push-Ups *Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round. (Score is Load) Finisher Metcon (No Measure) 3 SETS 12 Barbell Bent Over Rows (Moderate) 1:00 Hollow Flutter Kicks (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3-3-3-3-3) 3-3-3-3-3 Back Squat* *Start moderate and build to heaviest set of 3. (Score is Weight) Metcon Metcon (Time) 3 ROUNDS 13 Back Squats 350/300 Row RX: 115/75 RX+: 155/105 Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:30 Foam Rolling Quad / IT (L) 2:30 Foam Rolling Quad / IT (R) (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up (No Measure) Metcon “UPPERCUT” (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups Then in the remaining time… 2 ROUNDS 7 Power Cleans (135/95)|(95/65) 7 Lateral Burpees Over Bar into… 2 ROUNDS 5 Power Cleans (155/105)|(115/75) 7 Lateral Burpees Over Bar into… AMRAP in remaining time of… 3 Power Cleans (185/125)|(135/95) 7 Lateral Burpees Over Bar No other rep or weight changes in workout. *New NCFIT Classic Workout! (Score is Rounds + Reps)