BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (3-3-3-3-3) 3-3-3-3-3 Push Press* *Build to 3RM Push Press. Metcon Metcon (3 Rounds for reps) 3 Rounds 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press RX+: 115/75 RX: 75/55 -1:00 Rest btw rds-Score is combined reps for both cals and push press.

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF 3… II. ON A 20:00 RUNNING CLOCK… Max Rounds of Cindy + Max Cals on Bike* 1 Round of Cindy is… 5 Push-ups 10 Pull-ups 15 Air Squats *Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME ON A 15:00 RUNNING CLOCK, Parts 1 & 2… I. FOR TIME 21-15-9 Thruster 95/65 Cal Row Burpee Over Rower -12:00 Hard Cap on Part I- Clean and Jerk (1×1) IN THE REMAINING TIME… 1RM Clean & Jerk -15:00 Hard Cap on Entire Workout- *If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (1×4) ON A 15:00 RUNNING CLOCK… Front Squat 1×10 1×8 1×6 1×4 -Rest 1:30 b/t Sets- Metcon Metcon (Time) 3 rounds: 15 Burpee Slam Balls 40/20 20 TTB

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 1000m Row 800m Run 80 Dubs 40 DB Box Stepup 500m Row 400m Run 40 Dubs 20 DB Box Stepup RX+: 50/35 RX: 35/20 -24/20 -24:00 Time Cap- Optional Finisher Warm-up (No Measure) 3 SETS 10/10 Single DB Bent Over Row 10/10 Single Leg Glute Bridge-Up