BayWay CrossFit – CrossFit View Public Whiteboard Metcon Warm-up (No Measure) 100 Singles or 50 Dubs Line Drills: slow bear crawl spider man broad jumps leg swings toe touches duck walk stitch tricep, calves and hamstrings Metcon Metcon (Time) RX+ For Time: 50 Dubs 25 DB Snatch (RA only) 50 Dubs 25 DB Push Press (RA only) 50 Dubs 50 WB 30/20 50 Burpee 50 Dubs 25 DB Push Press (LA Only) 50 Dubs 25 DB Snatch (LA Only) 50 Dubs 50/35# RX For Time: 40 Dubs 20 DB Snatch (RA only) 40 Dubs 20 DB Push Press (RA only) 40 Dubs 40 WB 20/14 40 Burpee 40 Dubs 20 DB Push Press (LA Only) 40 Dubs 20 DB Snatch (LA Only) 40 Dubs 50/35# SC For Time: 50 Singles 20 DB Snatch (RA only) 50 Singles 20 DB Push Press (RA only) 50 Sinlges 25 WB 16/12 25 Burpee...

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1,000m Bike 400m Run 3 rounds: 20 sec hollow rock hold 20 sec superman hold rest 20 sec *roll from hollow to super man on coaches cadence PVC Pipe warm up Metcon Metcon (Time) RX+ For Time: 30-20-10 Deadlift 275/185 Hang Power Clean 185/135 RX For Time: 30-20-10 Deadlift 225/155 Hang Power Clean 155/115 SC For Time: 30-20-10 Deadlift Hang Power Clean Cool Down Warm-up (No Measure) 1-2 mins hamstring 1-2 mins delt smash

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run *at the 100m mark everyone does 10 jumping lunges, at the 200m lateral lunges, at 300m 10 jumping air squats Line Drills: Butt kicks high knees Inch worm bear crawl Empty Barbell Circuit: 10 Deadlifts 10 Press 10 Front Squat 10 Good mornings stretch calves, quads, hips Metcon Metcon (Time) RX+ 30 Back Squats 225/135 1 mile run RX 30 Back Squats 205/115 1 mile run SC 3 Rounds: 10 Back Squats 400m Run Cool Down Warm-up (No Measure) slow 200m walk

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm up (No Measure) Partner Up: P1 rows for 1 min easy while P2 does box step ups then switch on next minute P1 rows at medium pace for 1 min while P2 does KB deadlifts – switch on next minute P1 rows 1 minute at hard pace while P2 preforms jumping pull-ups *make sure to actually try on the rower *gauge speeds by looking at calories on rower. after rowing warmup As group calf stretch, pec stretch, tricep stretch, hamstring stretch Metcon Metcon (AMRAP – Reps) RX+ EMOM x 20 1. 15/10 Cal Row 2. 20 BJO 24/20 3. 15 C2B 4. 20 Russian Swings 70/53 RX EMOM x 20 1. 12/8 Cal Row 2. 15 BJO 24/20 3. 10 C2B 4. 20 Russian Swings 53/35 SC EMOM x 20 1. 10/6 Cal Row 2. 16 Box Step Ups 24/20 3....

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 Rounds: 15/12 Cal Bike 15/12 DB Snatch RX+: 50/35 RX: 35/20 SC: 8 RDS 12/10 – 35/20