BayWay CrossFit – Clinic Warm-up Warm-up (No Measure) -Partner WB Toss -Seated Ball Pass -Partner Squats w/ Ball -Leg Swings -Toe Touches -Lunge Back -Quad Pull -Toe Pull -Lat Stretch Metcon Metcon (No Measure) Relay Race: 3 Burpee 6 Lateral Jumps KB 9 Goblet Squats 12 Sit-ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 200m Bike 10 Pull-ups 10 KBS 200m Bike 10 Sit-ups 25′ Walking Lunge

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 16: 3 Rounds: 15 KBS 70/53 // 53/35 5 BMU // 15 Ring Dips 15 Cal Bike In Remaining Time: 75 WB 30/20 // 20/14 ME KB Snatch

BayWay CrossFit – CrossFit Weightlifting Sumo Deadlift (4 x 3 – 3030 – Building) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9: 12 C2B // Jumping C2B 9 BF Burpee

BayWay CrossFit – CrossFit Metcon Metcon (5 Rounds for time) E3:00 x 5 Rounds: 3 Rounds: 5 HSPU / HRPU 8 Thruster 45/35 -75/55

BayWay CrossFit – CrossFit Weightlifting Power Clean (10 Minutes to 1RM) Metcon Metcon (5 Rounds for reps) 5 x 1:00 Rounds: 15/11 Cal Bike ME DB Power Clean @ 40% of Power Clean Max rest 90s btw