BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) EMOM x 24 MINUTES MIN 1 – 4 Front Squats MIN 2 – 12/10 Cal Bike MIN 3 – 2 Rope Climbs MIN 4 – :45 Static Hold (Athlete Choice**) RX+: legless rope climbs *Bar for the Front Squat must come from the floor. **Options for Static Hold… Hollow Hold Superman Hold Plank Hold L-Sit Wall-Sit Tuck Hold Bar Hang Ring Support Hold Bottom Dip Hold KB Front Rack HoldLog your weight for the Front Squat.

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (10RM) ON A 12:00 RUNNING CLOCK… Establish 10RM Push Press* *Max 2 attempts at 10RM Workout Metcon (3 Rounds for time) EVERY 3:00 x 3 SETS 8 DB Clean 50/35 16 DB Push Press 50/35 24 BJO 24/20

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Cal Bike 10 Samson Lunges 10 Barbell Deadlifts 5 Bar Facing Up-Downs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 30/20 Cal Cal Bike 20 Back Rack Lunges (95/65) 10 TTB Strength Metcon (No Measure) POST WORKOUT STRENGTH 5 SETS 10 Slow V-Up + Tuck-Up* *1 Rep = 1 V-Up + 1 Tuck-Up -:30 Rest b/t Sets-

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (Time) Teams of 2: 4 rounds: 400m partner run 20 Box Jumps 24/20 40 KBS 53/35 20 DB Push Press 35/20 40 Wallball 20/14 *alt movements each round but run 400m together Cool Down Warm-up (No Measure) FOR RECOVERY* 4:00 Calf & Ankle Work on KB or Bar 4:00 Dragon Stretch *Each exercise is 2:00 on one side and 2:00 on opposite.

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 4 PVC Passes 4 Below Knee Muscle Snatch 4 Behind Neck Push Press 4 Up-Down Over Bar 10 Band Pull Aparts -then- 2 Mins Each: Couch Stretch Forward Fold Upright Hold Lat Stretch -then- Workout up to workout weight and practice moving barbell well as well as burpee practice. Workout Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes