BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 20 SDHP 95/65 20 Push Press 800m Run RX+ 115/75 Finisher Warm-up (No Measure) “BEACH BODY ABS” 2 SETS 10 Slow Barbell Roll-Outs Max Hollow Hold Max Plank Hold

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 25: 20 BBSO 53/35 200m run* 100m Syncro Lunge 200 Dubs 200m Farmer Carry* 20 Syncro KBS 53/35

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 5 Deadlift 275/185 10 HSPU 20 Vups RX+ 335/225 – Strict HSPU *MUST HAVE SHSPU TO DO HEAVIER WEIGHT

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP x 20 1 Mile Run -then- 50-40-30 Pull-up HR Push-up *if you finish before the 20:00 your score is 240+1 rep per 30s

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (8X1) EVERY 2:00 FOR 8 SETS 1 Snatch* *Start moderate-heavy and build to heaviest single rep. Workout Metcon (AMRAP – Reps) EMOM x 8 MINUTES* MIN 1 – :45 Max Power Snatch 65/45 MIN 2 – :45 Max Cals on Bike RX+: 95/65 *:15 Mandatory rest after each :45 work period.