BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) 3 SETS FOR QUALITY* 3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar *Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements. (No Measure) Metcon Metcon (4 Rounds for reps) “TABATA” 8 ROUNDS, :20 ON / :10 OFF TABATA 1 – Russian KB Swing TABATA 2 – Air Squat TABATA 3 – T2B TABATA 4 – Slam Ball -1:00 Rest b/t Tabatas- RX: 35/26 – 40/20 RX+: 53/35 – 40/20 (Score is Each Round for Reps)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 10 Groiners 10 Bootstraps 10 Thoracic Rotations/Side -into- AMRAP x 6 MINUTES 10 PVC Pass Thrus 10 Box Step Ups 10 BB Goodmornings 10 Up Downs Extended Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY* 5-7 Down + Finish 5-7 Elbows High + Outside 5-7 Muscle Snatch 5-7 Snatch Drops 5-7 Hang Snatch *With PVC or Empty Barbell -Rest as Needed b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 18-12-6 Up-Down + Box Jump Over (24/20) Hang Power Snatch (115/75)|(75/55) -Rest 2:00- 6-12-18 Up-Down + Box Jump Over (24/20) Hang Power Snatch (115/75)|(75/55) (Score is Time)

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with space between to throw the ball) 2 ROUNDS… 10 Partner Plank Ball Rolls 10 Partner Wall Balls 10 Synchro Mirror Burpees* Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES* Partner 1 Completes… 100m Run 12 Wall Balls (20/14)|(14/10) 6 Burpees While Partner 2… Rests P1 completes a full round while P2 rests then switch. (Score is Rounds + Reps) Finisher Metcon (No Measure) NOT FOR TIME 100 Alt. Partner Plank “Hi-Fives”* *Set-up so that both arms reach and connect at extension for the hi-five. (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (7 Rounds for reps) EMOM x 21 MINUTES MIN 1 – Max Reps of DB “Bear Complex” MIN 2 – 2 “No Jump” Rope Climbs** MIN 3 – Max Cal Row RX: 35/20 RX+: 50/35 *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7 10 UB Double Unders• 10 Knee to Elbow 5 Strict Dips (Box, Ring or Bar) *Double Unders increase by 10 reps each Round. -Rest 2:00– AMRAP x 7 10 KB SDLHP 53/35 10 Knee to Elbow 5 Strict Dips (Box, Ring or Bar) *KB SDHP increase by 5 reps each Round. (Score is Rounds + Reps)