Announcements Halloween Party October 15 – 7:00pm BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats Strength Clean and Jerk (2-Rep Heavy ) Build to a Heavy 2-Rep Power Clean and Jerk (Score is Weight) Workout Cali Bear* (Weight) E:30s x 20:00 1 PC & J 155/105 RX+ 225/155

Announcements October 9th – Tie-Dye Day BayWay CrossFit – 60 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5 Scap Pull-Ups + 5 Kip Swings 8 Single DB Front Squat 6 Up-Downs Strength Back Squat (3-3-3*) *Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets. (Score is Weight) Workout Metcon (Time) FOR TIME* 15-12-9-12-15 DB Front Squat C2B Pull-Up *After each full set, complete 10 Up-Downs RX: 35/20 RX+: 50/35

Announcements September 6th – Start of “Lazy Macros Challenge” – $20 Entry BayWay CrossFit – Free Trial View Public Whiteboard Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 MAX Alt. Single DB FR Lunges STATION 2 :45 Side Plank (R) :45 Side Plank (L) STATION 3 MAX Alt DB Snatch STATION 4 :45 Plank :45 Superman Hold Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 MAX Alt. Single DB FR Lunges STATION 2 :45 Side Plank (R) :45 Side Plank (L) STATION 3 MAX Alt DB Snatch STATION 4 :45 Plank :45 Superman Hold Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 MAX Alt. Single DB FR Lunges STATION 2 :45 Side Plank (R) :45 Side Plank (L) STATION 3 MAX Alt DB...

Announcements September 6th – Start of “Lazy Macros Challenge” – $20 Entry BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Lunges 10 Scap Ring Rows 8 Single Ring Ring Rows Into… 2 ROUNDS 100m Run 8 Russian KB Swings 8 KB Goblet Squats 8 Scap Pull-Ups 8 Kip Swings Strength Back Squat (1×5 @ 60%) 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 8 of 9 (Score is Weight) Workout Metcon (Time) 7 ROUNDS FOR TIME 10 KB Goblet Squats 5 Bar Muscle-Ups RX: 53/35 RX+: 70/53 BMU Option 1: 5 Jumping BMU BMU Option 2: 10 Pull-Ups or C2B Pull-Ups

Announcements September 6th – Start of “Lazy Macros Challenge” – $20 Entry BayWay CrossFit – Open Gym Warm-up Warm-up (No Measure) Activation: Banded Glute Work Banded Shoulder Activation 3 SETS: 250m Row 5 Ring Row / Strict Pull-up / Kipping 7 Push-up / SA DB Press / BB Press 9 Air Squat / DB Goblet / Front Mobility: Foam Roll Banded Front Rack Couch Stretch Workout Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsContinue on with Jackie Plus & Jackie Plus Plus