BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Turkish Get Up (Build to Quality Weight ) FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep. 1 rep includes the up and down portion. Metcon Metcon (3 Rounds for time) 3 Rounds: 35/25 Cal Bike 40 Alt. Hang DB Snatch RX+: 50/35 RX: 35/20 -Rest 2:00 b/t Sets-

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Heavy Set of 5) ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of 5 Deadlift* *Loading should be heavier than workout weight and all reps TNG. Metcon Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click here Optional Finisher Metcon (No Measure) 3 SETS 30 Sit-Ups 1:00 Hollow Hold -Rest as Needed b/t Sets-

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier Kicks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30 Wall Balls (20/14) 30 Russian KB Swing (53/35)|(35/26) Finisher Warm-up (No Measure) 3 SETS 20 MB Russian Twists 20 Hollow Flutter Kicks 20 Banded Face Pulls -Rest as Needed b/t Sets-

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Round Each: 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a plank position, then switch. Partner Strength Power Clean (3×3) 3 x 3 Power Clean *Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts. Partner Workout Metcon (Time) IN TEAMS OF 2… 12 ROUNDS FOR TIME 3 Up-Downs 5 Power Clean 135/95 7 Box Jump 24/20 9/7 Cal Bike *P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike or Run 3 rounds: 5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward 5 Jumping Jacks 5 Med ball jumping squats Stretch: Couch Stretch: 2:00 each leg Wall arm stretch: 1:00 total time Workout Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. C. STRENGTH / GYMNASTICS Warm-up (No Measure) FOR RECOVERY 15:00 Stretch & Mobilize as Needed