BayWay CrossFit – CrossFit View Public Whiteboard Metcon Death Row (AMRAP – Rounds) EMOM x 20 O – 20 Cal Row E – 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 3 Power Snatch 6 T2B 6 Strict Pull-ups 6 T2B RX+: 155/105 RX: 115/75

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – 3-5 Tall Box Jumps* MIN 2 – 2-3 Wall Walks *Suggested max height of 36″ Metcon Metcon (3 Rounds for reps) 3 Rds (4:00 ON / 2:00 OFF) 200m Run 20 Box Jump Over 24/20″ 20 Wall Balls 20/14 – 30/20 Max Deadlifts 185/125 – 275/190

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (4 Rounds for reps) 4 Rounds: 1:00 RKBS 53/35 – 70/53 1:00 BJO 24/20 1:00 Plt OH Lunge 45/25 1:00 Alt. V-Ups 1:00 -rest- *score is total combined reps from each round

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Build to 5rm ) Metcon Metcon (Calories) AMRAP x 2 ME Cal Bike Optional Cool Down Warm-up (No Measure) OPTIONAL COOL DOWN 3 SETS WITH A PARTNER Alternate 1:00 Slow Pedal & 1:00 Flow Stretching* *Cycle between… Up-Dog Down-Dog Seated Forward Fold Trunk Twist (L) Trunk Twist (R)