BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Teams of 2: EMOM x 20 min Alternating Minutes 1. 25 Air Squats + ME Clean & Jerk 2. ME Wallballs 3. ME Wallballs 4. 25 Air Squats + ME Clean & Jerk 5. 25 Air Squats + ME Clean & Jerk 6. ME Wallballs 7. ME Wallballs 8. 25 Air Squats + ME Clean & Jerk 9. 25 Air Squats + ME Clean & Jerk 10. ME Wallballs 11. ME Wallballs 12. 25 Air Squats + ME Clean & Jerk 13. 25 Air Squats + ME Clean & Jerk 14. ME Wallballs 15. ME Wallballs 16. 25 Air Squats + ME Clean & Jerk 17. 25 Air Squats + ME Clean & Jerk 18. ME Wallballs 19. ME Wallballs 20. 25 Air Squats + ME Clean & Jerk etc… *at the end of the 20 min you...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON YOUR OWN BEFORE CLASS: 3 Rds: 3 Burpee 6 Alternating Dbl Snatch 6 Goblet Squat w/ Dbl 5/3 Cal Bike SPRINT rest :30s then 10 pvc pipe pass throughs 10 band pull aparts 20 Lateral Monster Walks Alt Dbl Snatch: https://youtu.be/9520DJiFmvE Goblet Squat: https://youtu.be/Xjo_fY9Hl9w PVC Pipe Pass throughs: https://youtu.be/-SjunOgLHOE Band Pull aparts: https://youtu.be/zjwmS5cGnqA Lateral Monster Walks: https://youtu.be/rPTkrAJ6Fh4*WE WILL DO A BREIF WARM UP AT THE START OF CLASS WITH SOME LINE DRILLS AND THE COUCH STRETCH. THIS WILL HELP YOU BE READY FOR THE INTENSE SQUATTING Weightlifting Back Squat (5 x 2 – ahap – across) *WE WILL DO THIS AS CLASS AS AN EVERY :90s STYLE WORKOUT. WE WILL GIVE 6 MINUTES FROM THE TIME WE BREAK BRIEF BEFORE WE START THE CLOCK FOR SQUATS. HAVE YOUR EQUIPMENT ON. Metcon Metcon (AMRAP – Rounds and Reps) 2...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 20 DB OH Reverse Lunges 24 Situps RX+: 80/50 – 20/14# RX: 50/35 FIT: 35/20 *80# dbls will be given based on time arrived to classhttps://youtu.be/2X9EAcuMhbo *10/10 each round

BayWay CrossFit – CrossFit View Public Whiteboard

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 60 BBJO *EMOM 4 KB Front Squats RX+: 30/24 (regional standard) – 53/35 RX: 24/20 – 53/35 FIT: 20/20 – 35/20 Weightlifting Barbell Z Press (4 x 5 – 3111 Tempo – Across) Plate Fly (4 x 8 – 30X1 Tempo – Across)