BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 21 MIN 1 – 12 Alt. DB Split Snatch 50/35 – 35/20 MIN 2 – 12/10 Cal Bike MIN 3 – Max “Unbroken” Wall Balls 30/20 – 20/14 *For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls. Cool Down Warm-up (No Measure) FOR RECOVERY 4:00 Foam Rolling Quads & IT Band 4:00 Foam Rolling Upper Back & Lats

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3-3-3-3-3) Deadlift* *Build to 3RM Deadlift. Workout Metcon (Time) For Time: Buy In: 200m run 3 Rounds 15 Deadlifts 135/95 – 185/135 50 Double Unders Cash Out: 200m Run -10:00 Hard Cap-

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 min Bike/Row…just FLOW and feel good! Then… 3 Rounds 5 Inch-Worm Push-ups 5 Broad Jumps (land in ¼ squat softly!) 5 BB Good Morning 10 Elbow Punches (behind neck) 5 BB Strict Press (behind neck) 10 Alt. V-Ups Extended Warm-up Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build up to a Mod-Heavy & Unbroken Complex 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk Workout DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 100 OHS 100 Plate G2OH *big lap penalty

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) EVERY 3 MINUTES FOR 30 MINUTES… 15/12 Cal Bike 12 HR Push-up 9 BJO 24/20Score is your slowest round! Optional Finisher Warm-up (No Measure) 3 SETS FOR QUALITY* 15 DB Bent Over Row 30 Deadbugs *Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.