BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINS Odd- :30 Bike (increasing effort every round) Even- :45 of Movement! 1st round= Alt Groiners 2nd round= KB DL 3rd round= RKBS 4th round= KB Upright Row 5th round= Plank Shoulder Taps Workout Metcon (No Measure) EMOM x 25 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 20 Alt. V-Ups MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35) MIN 4 – 20 KB Goblet Step-Back Lunges MIN 5 – :45 Max KB Plank Touches* *KB placed arm’s distance in front of plank hold, alternate arms each touch. (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Lunges 5 Push-Up to Pike 10 Groiners 2 ROUNDS… 10 Up-Downs 10 Jumping Squats 20 Shoulder Taps Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 120 Thrusters (135/95)|(95/65) 120 Up-Downs *P1 works while P2 rests. Reps can be broken up and completed in any order. (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Bike, Row or Walk 3:00 Foam Rolling Quads 3:00 Foam Rolling Upper Back (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Mile + Cals (Calories) In 12 minutes: 1 mile run -in remaining time ME Cal row Rest 4:00 Metcon (Time) 3 Rounds: 14 TTB 21 RKBS 53/35

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Deadlift (3-3-3-3) FOR LOAD 3-3-3-3 Double-Overhand “Quiet” Deadlift Shoulder Press (5-5-5-5-5) FOR LOAD 5-5-5-5 Tempo Strict Press (1111) Finisher Metcon (Time) 3 ROUNDS FOR TIME 25 Plate Ground to OH 45/25 10 Burpees to Plate -Hard Cap 5:00-

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5rm) Metcon Death Ride (Calories) AMRAP x 2 ME Cal Bike