BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Row 10 Alt. Groiners 10 DB Strict Press (Light) 5 PVC Pass Thru + OHS (1 pass + 1 OHS = 1 Rep) -Rest 1:30- AMRAP x 5 MINUTES 100m Row 10 DB Front Squat 10 DB Push Press 5 Up-Downs (speedy hips!) Then with Empty Barbell… 10/10 Elbow Punches with BB (Front Rack) 10 BB Back Rack Lunges 10 BB Kang Squats 10/10 Elbow Punches with BB (Front Rack) Workout Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Finisher Warm-up (No Measure) “SUNS OUT, GUNS OUT” FOR QUALITY 2 SETS 20 Empty Barbell Curls* Max Chin Over Bar Hold or Max Top of Ring Row Hold *Curls should be slow and controlled

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) E:30s x 20:00 1 PC & J 155/105 RX+ 225/155

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 8 MIN 1 – 3-5 Reps Tall Box Jump* MIN 2 – Max L-Hang or Tuck-Hang *Suggested max height of 36″ Metcon Metcon (AMRAP – Reps) 3 Rounds: 1 Min: Cal Row 1 Min: Strict Ring Dip or Bench Dip 1 Min: Box Jump 24/20 1 Min: TTB 1 Min: *REST*

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 3) -more than last time Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 9 9 OHS 65/45 9 BF Burpees RX+ 95/65

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Calories) EMOM x 24 MIN 1 – ME Bike Cals MIN 2 – Gymnastic Pull of Choice* MIN 3 – :30 Double KB Front Rack Hold 53/35 RX+ 70/53 *Options for Gym. Pull… 5-10 Ring Rows 5-10 Strict Pull-ups 5-15 Kipping Pull-ups 5-10 C2B Pull-ups 1-2 Legless Rope Climbs *