BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 3-5 Reps of Gymnastic Goat* MIN 2 – :45 Single, Double, or Triple Under Practice *Gymnastic Goat should be any movement that athlete needs specific practice on… HSPU Pull-Up Muscle-Up HS Walk Ring Dip or Bench Dip Metcon Metcon (5 Rounds for time) EVERY 3:00 FOR 15:00 200m run 30 Dubs 15 HSPU Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling Focusing on Lats & Upper Back

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Rack Lunge (10-10-10) Barbell Back Rack Lunge* Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 20 Slam Balls 40/20 40 Slam Ball Lunges* 20 TTB *Bear hug hold with ball.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) We worked out in the new gym 🙂

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 50 Thrusters 95/65 50 Burpee Slam Balls 40/20 Optional Finisher Warm-up (No Measure) 3 SETS: “SUNS OUT GUNS OUT” 7-10 Strict Pullups 3030 15 Empty Barbell Curls -rest as needed-

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOM X 10 MIN 1 – 5 Tempo DB Press (30X1) MIN 2 – 10 Slow Alt. DB Death MarchRecord heaviest strict press… Metcon Metcon (3 Rounds for reps) 3 SETS FOR MAX REPS 1:00 Dual DB Deadlift 50/35 1:00 Push-ups on DB 1:00 Alt V-ups -1:00 Rest b/t Sets-