BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (10RM) ON A 10:00 RUNNING CLOCK… Establish 10RM Overhead Squat *Max 2 attempts at 10RM Metcon Metcon (Time) FOR TIME 200m Run 15 Hang Power Snatch 15 Overhead Squat 15 HSPU 400m Run 15 HSPU 15 Overhead Squat 15 Hang Power Snatch 200m Run RX+: 95/65 RX: 65/45 -12:00 Hard Cap- Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Foam Rolling L-Side Lat 2:00 Foam Rolling R-Side Lat 2:00 Foam Rolling T-Spine

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 SETS FOR REPS 1:30 Max Cal Bike 1:30 Max Wall Balls 1:30 Max Russian KB Swing 70/53-53/35 1:30 Run 200m + burpees -2:00 Rest b/t Sets- Finisher Warm-up (No Measure) FOR RECOVERY* 3:00 Banded Hamstring Stretch 3:00 Dragon Stretch + Nasal Breathing 3:00 Calf Release on KB *Perform 1:30 on each side of the body.

BayWay CrossFit – CrossFit View Public Whiteboard Mobility WOD Warm-up (No Measure) Try to spend about a minute on each movement: 1. Spiderman to Reach 2. Pigeon Pose 3. Bottom of Squat Hold (elbows inside knees) 4. Banded Front Rack 5. Delt Smash 6. Calf Roll 7. T-spine Opener w/ Foam Roller Warm-up Warm-up (No Measure) Start with an easy 500m row or 400m run to get the body going -then- 3 QUICK ROUNDS — Keep this sub 4:00 12 Jumping Jacks 4 DB Push Press (one step below workout load) 8 Air Squats 12 Double Unders or 12 Singles Workout Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (8 Rounds for time) E3:00 x 24:00 1. 20/17 cal row 10 DB Bent Row 35/20 20 Dubs 2. 15/12 cal bike 10 Slam Ball 40/20 15 Air Squat Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling or 5:00 Flow Stretching

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (3×5) Power Snatch* *Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM. Metcon “POWER PLUS AMANDA” (Time) FOR TIME 11-9-7-5 Power Snatch (135/95)|(95/65) Bar Muscle-Up -15:00 Hard Cap-