BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) EVERY 3 MINUTES FOR 30 MINUTES… 15/12 Cal Bike 12 HR Push-up 9 BJO 24/20Score is your slowest round! Optional Finisher Warm-up (No Measure) 3 SETS FOR QUALITY* 15 DB Bent Over Row 30 Deadbugs *Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) E2MOM x 20 MINUTES MIN 1 & 2 – Row 500/400m MIN 3 & 4 – 6 Burpee Over Rower + 6 TNG Power Snatch RX+: 115/75 RX: 75/55 *Score is each row time **Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.RX(+) = all rows finished under 2:00 given work period and all of other work is completed under given work period as well as with the given instructions Cool Down Warm-up (No Measure) FOR RECOVERY 4:00 Foam Rolling Upper Back 4:00 Banded Hamstring Stretch Warm-up (No Measure) FOR RECOVERY 4:00 Foam Rolling Upper Back 4:00 Banded Hamstring Stretch

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3-3-3-3-3) Front Squat *Build to 3RM Front Squat Metcon Metcon (AMRAP – Reps) AMRAP x 7 75 Dubs 45 DB Thruster 50/35 75 Dubs ME Front Squats RX+: 185/135 RX: 135/95Score is max reps of FS.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 21-15-9 Russian Kettlebell Swing C2B Pull-up into… 15-12-9 American Kettlebell Swing Bar Muscle-Up Rx+: 70/53 Rx: 53/35 -16:00 Hard Cap-

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 ROUNDS FOR TIME 800m Run 30 FR Reverse Lunges 95/65 – 65/45 30 HSPU (descending reps)* *HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round. Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00 Slow Bike 3:00 Slow Walk *Focus on calm nasal breathing.