BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (3RM) Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice Metcon Metcon (AMRAP – Reps) AMRAP x 7 Clean & Jerks *EMOM 15 Air Squats RX: 95/65 RX+: 135/95 *Every minute including 3,2,1 go…perform 15 Air Squats

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 15/12 Cal Bike 15 DB Bench Press 3 Wall Walks RX: 35/20 RX+: 50/35

BayWay CrossFit – CrossFit View Public Whiteboard Strength Metcon (No Measure) 3 Rounds: 8/8 Single Leg BB Deadlift – 30X1 12 Ring Rows – 2020 1:00 Plank rest 1:00 Workout RIPCORD (Time) 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 400m Run Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 1:00 Cobra Stretch 1:00 Child’s Pose (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice HS Walking Skill* *Different Drills Depending on Level… Intro – Box Walk Intermediate – Spotted Walk Advanced – Hand Walking & Turn-Arounds (No Measure) Workout Metcon (5 Rounds for reps) 5 SETS FOR MAX REPS 1:00 Back Rack Lunges (95/65)|(65/45) 1:00 Box Jump Over (24/20) 1:00 Hang Power Clean 1:00 Sit-Ups -1:00 Rest b/t Sets- (Score is Reps for Each Set)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting LIFT-OFF 2020 – TOTAL (Total Weight) Clean (1 Rep Max)Shoulder To Overhead (1 Rep Max)Back Squat (1 Rep Max) Metcon LIFT-OFF 2020 (AMRAP – Reps) AMRAP x 20 MINUTES: 400m Run* 15/12 Calorie Bike 10 Burpee to Plate* *Add 10 Burpees Each Round **You will only run a total of four 400m runs. On 5th round it starts AMRAP of only Bike and Burpee. Scoring: 1. Total Reps 2. Accumulated 400m Time