BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) 5 sets: 1. 15s Ring Support 2. 10 Plyo Pushup onto Plate or 5-8 Ring Dip (weighted if possible) 3. 10 Inverted BB Row – 2020 or 5 strict false grip ring chin-up 4. 10 Hollow Rocks ***move consistently through all the sets you will have 15 minutes to complete Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 30 Dubs 16 DB Reverse OH Lunges (8/8) RX+: 50 Dubs – 50/35 RX: 50/35 SC: 35/20 – 10 Dub attempts + 30 Singles*4 ROUND WORK REQUIREMENT*

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP in 24: 6 x 500m row Rest 1:00 20 Thruster 15 Pullup 20 Thruster 15 Pullup RX+: 95/65 – Strict/C2B RX: 75/55 – Pullup SC: 65/45 – Jumping/Ring RowRow Scoring: -1:40 = 7 reps 1:41-1:50 = 6 reps 1:51-2:00 = 5 reps 2:01- 2:10 = 4 reps 2:11 – 2:20 = 3 reps 2:21 – 2:30 = 2 reps 2:31+ = 1 rep

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting High-Hang Clean (10 Minutes to Build to 5RM ) ***THIS IS A SQUAT CLEAN Metcon GG W4 18′ (Time) 3-6-9-12-9-6-3 Hang Sqt Clean BF Burpee RX+: 135/95 RX: 115/75 SC: 95/65

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3 x 6 – Across – Should be 75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16: 32 Cal Row 20 TTB 12 sHSPU RX+: * RX: Kipping SC: K2E + DB zPress

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (5 x 2 – Building) Metcon Metcon (Time) 6 Rounds: 3 Sqt Snatch 9 BF Burpee RX+: 165/105 RX: 135/95 SC: 95/65