BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Calories) EMOM x 24 MIN 1 – ME Bike Cals MIN 2 – Gymnastic Pull of Choice* MIN 3 – :30 Double KB Front Rack Hold 53/35 RX+ 70/53 *Options for Gym. Pull… 5-10 Ring Rows 5-10 Strict Pull-ups 5-15 Kipping Pull-ups 5-10 C2B Pull-ups 1-2 Legless Rope Climbs *

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 20 SDHP 95/65 20 Push Press 800m Run RX+ 115/75 Finisher Warm-up (No Measure) “BEACH BODY ABS” 2 SETS 10 Slow Barbell Roll-Outs Max Hollow Hold Max Plank Hold

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 25: 20 BBSO 53/35 200m run* 100m Syncro Lunge 200 Dubs 200m Farmer Carry* 20 Syncro KBS 53/35

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 5 Deadlift 275/185 10 HSPU 20 Vups RX+ 335/225 – Strict HSPU *MUST HAVE SHSPU TO DO HEAVIER WEIGHT

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP x 20 1 Mile Run -then- 50-40-30 Pull-up HR Push-up *if you finish before the 20:00 your score is 240+1 rep per 30s