BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 25ft. High Knees 5/5 DB Hang Power Clean 25ft. Butt Kickers 5/5 DB Strict Press Metcon Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 200m Run MIN 2 – 15 DB Hang Power Cleans MIN 3 – 200m Run MIN 4 – 15 DB Shoulder to Overhead

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 27-21-15-9 BBJO 24/20 *400m after every set RX+: 30/24”

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS, tabata style (:20 on/:10 off) Mov 1 – Row (increase pace each round) Mov 2 – Russian KB Swing (last round bump to American swing) Mov 3 – Alt. Goblet Lunges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14 American Kettlebell Swings 14 Cal. Row 14 Alt. KB Goblet Lunges Optional Finisher Metcon (No Measure) Accumulate 3:00 Hollow Hold* *Every time you break, perform 30 Mountain Climbers

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 Rounds: 15 Wallballs 20/14 3 Front Squats 205/135 *all movements must be done UB RX+: 30/20-225/155

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 96 Cal bike -then- AMRAP 30 DB Snatch 50/35 30 HR Pushups