BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (8X1) EVERY 2:00 FOR 8 SETS 1 Snatch* *Start moderate-heavy and build to heaviest single rep. Workout Metcon (AMRAP – Reps) EMOM x 8 MINUTES* MIN 1 – :45 Max Power Snatch 65/45 MIN 2 – :45 Max Cals on Bike RX+: 95/65 *:15 Mandatory rest after each :45 work period.

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Muscle-Up Development Workout Metcon (Time) For Time: 9 BMU 50 DB Suitcase Reverse Lunge 35/20 7 BMU 50 DB Push Press 5 BMU RX+ 50/35 *At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling* *Focus on lats, shoulders, and t-spine.

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (4 Rounds for time) E5:00 x 4 Rounds 12 BF Burpee 12 Front Squat 95/65 500m Row RX+: 135/95 *Rest the remainder of the time until 5:00 then start the next set.Back squats will be extra work if time allows Weightlifting Back Squat (4 x 4 – Across) Build from our last back squat day of 5×5

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 30 Jumping Jacks 10 Push-ups 30 Mountain Climbers 10 Lunges Partner Strength Bench Press (10-9-8-7-6-5-4-3-2-1) Bench Press (Bodyweight) *Rest as needed b/t sets. -20:00 Hard Cap- Workout Metcon (Time) FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to Bar *Plate jumps are both feet of then on to plate. Fast footwork!

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 18 40/30 cal bike 30 burpee to plate 1. 20 plate squat clean 45/35 2. 60 dubs *split all work except cleans and dubs. Alt movements each round.