BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman Hold Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME 45 Cal Bike 25 “Synchro” Plate Ground to OH (45/35)|(25/15) 45 Cal Bike 25 “Synchro” Sit-ups *For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison. -35:00 Time Cap- Cool Down Warm-up (No Measure) FOR RECOVERY 10:00 Flow Stretching Suggested Flow… 3:00 Lower Body 3:00 Lower Back / Midline 3:00 Upper Body 1:00 Prone Nasal Breathing

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog (open up shoulders) 5 Hollow Rocks 25’ Bear Crawl *After the general warm-up, bring the athletes to the HSPU wall and work through some leg swings to open up the hamstrings. Then have athletes performing HSPU kick-up for 2 sets and perform 3-5 reps of HSPU or 2-3 reps of HSPU negatives. Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap:...

BayWay CrossFit – CrossFit View Public Whiteboard Recovery Workout Metcon (Time) 3 Rounds: 750m Row 15 Slam Balls 40/20 10 DB Devil’s Press 35/20 *3 Rmu -Walk 1 small lap (sidewalk) btw roubds Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Group Mobility or Stretching

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 12 MIN 1 – :45 Single Leg Squat MIN 2 – :45 Wall Walk MIN 3 – :45 Hollow Hold *Goal for the :45 is QUALITY reps of each movement. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7 7 Deadlift 225/155 9/7 Cal Bike

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) E2MOM x 24 MINUTES MINs 0-2* – 15 UpDown + ME Alt DB Clean 50/35 MINs 3-4* – 15 Box Jumps 24/20″ + ME C2B MINs 5-6* – Heavy carry *Rounds 1 & 3 – Max Distance Farmers Carry 70/53 – 53/35 or Sandbag Carry 150/100 Rounds 2 & 4 – Max Distance KB Front Rack Carry 70/53 – 53/35