BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 200m Run 20/15 Cal Bike 12 Strict Pull-ups

BayWay CrossFit – Open Gym View Public Whiteboard Warm-up Warm-up (No Measure) 600m jog then… AMRAP x 8 Minutes 2, 4, 6, 8… Burpee w/o push-up Glute Bridges Jumping Lunges Workout Metcon (Time) For Time: Buy In: 50 Burpees* 5 rounds: 12 DB Hang Power Clean 35/20 12 DB Suitcase Box Step-Over 24/20 Cash Out: 50 Burpees *Cap Burpees at 5:00 for both Buy-In and Cash-Out. Cool Down Warm-up (No Measure) 2:00 Slow Pedal on Bike

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP x 7 Run 800m ME WB 20/14 -Rest 1:00- AMRAP x 7 Run 800m ME TTB -Rest 1:00- AMRAP x 7 100m Run 7 WB 7 TTBScore is total wall balls + toes to bar + rounds/reps on AMRAP

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Sumo Deadlift (5×5 – 30X1 Tempo) Workout Metcon (AMRAP – Rounds and Reps) AMRAP X 14 7 Deadlifts 165/105 14 BJO 24/20 7 HSPU

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 75 Cal bike 300m KB Farmer Carry 70/53 75 Cal Row Optional Finisher Metcon (No Measure) “BEACH BODY ABS” 3 SETS 30 Heel Taps Over KB 30 Bicycle Crunches