BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (6 Rounds for reps) EMOM x 24 MIN 1 – Cal row MIN 2 – BJO 24/20 MIN 3 – Slammer Lunge 40/20 MIN 4 – Sit-Ups *:45 work / :15 rest for all movements Optional Finisher Warm-up (No Measure) “RUMP PUMP” 3 SETS 25 Glute Bridge-ups into… 1:00 Glute Bridge-up Hold -Rest as Needed b/t Sets-

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) 3 rounds for quality Run 200m 5-15 Slam Balls Workout Metcon (7 Rounds for weight) 7 SETS FOR LOAD* 1 Deadlift 1 Power Clean 1 Hang Power Clean 1 Push Press 1 Push Jerk 1 Split Jerk -Rest as Needed b/t Sets- *Sets must be performed unbroken.

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON a 10:00 RUNNING CLOCK… Muscle-Up Skill Development Beginner – Transition Drills Intermediate – High Ring Drills Advanced – Mult. Reps or Strict Work Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 50/40 Cal Bike 50 Wall Ball 20/14 10 RMU

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 x 3 – 5331) building Metcon Metcon (Time) For Time: 30-20-10 KBS53/35 Burpee

BayWay CrossFit – CrossFit View Public Whiteboard Squat Clean Thruster (1×1) ON A 10:00 RUNNING CLOCK… Build to “Heavier” Single Squat Clean and Jerk* *Immediately before workout, build up quickly to 15-25% heavier than workout weight “CALIFORNIA LOVE” (Time) FOR TIME 30 Squat Clean & Jerk* (155/105)|(115/75) *Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.