BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (3×3) FOR LOAD 3×3* Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight) Metcon Metcon (Time) FOR TIME* 15-12-9 Hang Power Clean 95/65 – 65/45 Box Jump 24/20 into… 12-9-6 Hang Power Clean 135/95 – 95/65 Box Jump 30/24 into… 9-6-3 Hang Power Clean 185/125 – 135/95 Box Jump 36/27 *Goal is three increasing heights for the Box Jump.

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang :30 Plank Hold Into… 2 ROUNDS :30 Alt. Crossovers :30 Alt. Scorpions :30 Alt. Spiderman Lunges :30 Bird Dogs Into… 3 ROUNDS 5 Inchworms + Push Ups 10 Scap Push Ups 10 Scap Pull Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 20 Situps 200m Run 20 cal row (Score is Rounds + Reps) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Lax Ball Pec Smash (L) 2:00 Lax Ball Pec Smash (R)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Sampson Stretches 10 Curtsey Squats 5 Inch Worms + Push-Up 10 Up-Downs Partner Strength Clean and Jerk (3-3-3) IN TEAMS OF 2… 3-3-3 Clean & Jerk* *P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3. (Score is Weight) Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 120 Wall Balls 60 Clean & Jerk (135/95)|(95/65) 120 Wall Balls 40 Clean & Jerk *P1 works while P2 rests. Workout must be completed in order. Split reps any way. (Score is Time)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort) Then… 3 ROUNDS: 10 Alt Box Step Ups 10/10 Single Arm DB Deadlifts 10/10 Single Arm DB Bent Over Rows Workout Metcon (AMRAP – Rounds and Reps) ON A 10:00 RUNNING CLOCK… Max Cal Bike* *Every 2:00 including 3,2,1 go..perform 10 Up-Downs -Rest 3:00- AMRAP x 10 MINUTES 10 Box Jumps (24/20) 10 DB Bent Over Row (50/35)|(35/20) (Score is Rounds + Reps — Add Cals to Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 8:00 of Flow Yoga or Stretching

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Finisher Metcon (No Measure) “TABATA” 8 ROUNDS, :20 ON / :10 OFF MOVT 1 – Russian Twist MOVT 2 – Slow Tuck-Ups *Alternate movements for 8 Rounds total.