BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (1RM) ON A 15:00 RUNNING CLOCK… Build to 1RM Push Press Metcon Metcon (3 Rounds for time) 1. E2:00 x 4:00 35 Double Unders 15 Push Press 115/75 – 75/55 -Rest 1:00- 2. E2:00 x 4:00 35 Double Unders 12 Push Press 135/95 – 95/65 -Rest 1:00- 3. E2:00 x 4:00 35 Double Unders 9 Push Press 165/115 – 115/75Score is your fastest time for each of the three intervals.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 ROUNDS FOR TIME 25/22 Cal Row 15 Burpees over Rower 7 Bar Muscle-Ups Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Pec Release (L) 2:00 Pec Release (R) 2:00 Child’s Pose

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into… AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15 DU (30 Singles) Into… AMRAP 2:00 5 Up-Downs 10 Alt Step Ups w/ KB in Goblet 20 DU (40 Singles) Workout Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – :50 Max Double Unders MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)* MIN 3 – :50 Ring FLR *KB can be held any way.Score is combined total of Dubs and Step-Ups

BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 60 Front Squats 50 Clean & Jerk 40 Power Snatch 30 Clusters** RX: 95/65 RX+: 135/95 *Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way. **Cluster is Squat Clean directly into OH. Cool Down Warm-up (No Measure) 2 SETS 1:00 Scorpion Stretch (L) 1:00 Scorpion Stretch (R) 1:00 Cobra Stretch 1:00 Child’s Pose

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Finisher Metcon (No Measure) 5 SETS 10 Strict Toes 2 Bar or Strict Knee Raise -Rest as Needed b/t Sets-