BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) 4 x 4 min AMRAPs 10 Cal Bike 10 Slam Ball 40/20 Rest 3:00 btw AMRAPs Optional Cool Down Warm-up (No Measure) 3 sets: 100m farmers cary 20 DB RDL – ub & ahap

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light) MIN 2 – 100m Jog Then… SKILL ON A 6:00 RUNNING CLOCK… Kipping HSPU Breakdown Metcon Metcon (Time) FOR TIME 21-15-9-6 Handstand Push-up 8-8-8-8 DB Box Step-Over 35/20 – 24/20 *Run 200m After Each Set. RX+: 50/35

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5×1 – Building to Max) *HARD 15 MINUTE CAP*NO SQUATS WILL BE DONE AFTER 15 MINUTES* Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9 9 Back Squat 135/95 21 UB Dubs RX+: 155/105

BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 2000m Row 120 Burpees 1000m Row 100 Toes to Bar 500m Row 80 DBL DB Ground to Overhead 35/20 -33:00 Hard Cap- *Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 40/30 cal bike 15 Synchro KBS 53/35 15 Synchro Box Jumps 24/20 400m run RX+: synchro hspu (in place of KBs) – 30/24