BayWay CrossFit – Open Gym View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 10 Front Squat 135/95 10 BF Burpee 10 C2b pull-ups

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 50’ Farmer’s Carry :30 Side Plank/Side 50’ DBL KB Front Rack Carry :30 Row 50’ DBL KB Overhead Carry :30 Alt. Lunges *Perform w/ light set of kettlebells Metcon Metcon (AMRAP – Rounds and Reps) FOR QUALITY AMRAP x 18 MINUTES 50′ Cross Body Carry 8/8 Side Plank Rotations 250m Row 24 Alt. Lunges

BayWay CrossFit – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) IN TEAMS OF 2… FOR TIME 150 Wall Balls (20/14) 150 Russian KB Swing (70/53)|(53/35) 1 Mile Run *P1 works while P2 rests, split work as needed. In the run, partners must alternate every 200m. Optional Cool Down Metcon (No Measure) 5:00 Mobility/Stretch Session *Use bands and lacrosse balls to attack areas of concern

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES In team of 2 … 10 alt. Chest passes 100m Jog 10 alt. Over the head passes 5/5 Single Arm DB Power Clean 10 alt. Wall ball passes Partner Metcon Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 15 MINUTES 100 Wall Balls 50 Dumbbell Power Cleans 200m Run (each) *P1 works while P2 rests. Split work any way. Optional Finisher Metcon (No Measure) PUMP SESH 2 SETS 10 DB Arnold Press (Right) 10 DB Bent Over DB Row (Right) 100 Bodyweight Russian Twists (50/side) 10 DB Arnold Press (Left) 10 DB Bent Over DB Row (left) -Rest As Needed B/T Sets-

BayWay CrossFit – CrossFit View Public Whiteboard