BayWay CrossFit – CrossFit View Public Whiteboard Recovery Workout Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 18/15 Cal Row MIN 2 – AMRAP of 2 Hang Muscle Snatch + 4 OHS 75/55 MIN 3 – 45s Hollow, Superman, or Plank Hold MIN 4 – 8 DB/KB Filly Lunge (Light, Athlete Choice)* MIN 5 – 10 Slam Ball 40/20 MIN 6 – Walking Rest** *In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB. Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 L-Side Lat Distraction 2:00 R-Side Lat Distraction 2:00 Child’s Pose 2:00 Down Dog Pose

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice Footwork on Rope Climb* *Practice either in full climbs or seated on box Metcon Metcon (2 Rounds for reps) AMRAP x 8 12 Dual DB DL 50/35 3 Rope Climbs 36 Dubs 9 Cal Bike -reset 3:00 & repeat-

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (1×10) ON A 15:00 RUNNING CLOCK… Establish Moderate-Heavy 10-Rep Back Squat* *Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top. Metcon Metcon (Time) 3 ROUNDS 15 Front Squats 20 TTB RX+: 135/95 RX: 95/65 -9:00 Hard Cap- Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:30 Roll L-Side IT Band & Quad 2:30 Roll R-Side IT Band & Quad

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 22-20-18-16-14 DB Push Press 50/35 DB Suitcase Reverse Lunge *200m Run after every full round.

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up! Workout Metcon (5 Rounds for reps) “TABATA” 8 SETS EACH, :20 ON / :10 OFF TABATA 1 – Plate Ground to Overhead 25/15 TABATA 2 – Alt. V-Up TABATA 3 – Plate OH Lunge 25/15 TABATA 4 – Air Squat TABATA 5 – Cal. Bike -Rest 1:00 b/t Each Full Tabata- Finisher Warm-up (No Measure) ALTERNATING TABATA T1 – Banded Tricep Pull-Down T2 – Double DB Curl (light) *8 Sets Each, Alternating Movements.