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.

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Muscle-Up Development Workout Metcon (Time) For Time: 9 BMU 50 DB Suitcase Reverse Lunge 35/20 7 BMU 50 DB Push Press 5 BMU RX+ 50/35 *At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling* *Focus on lats, shoulders, and t-spine.

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (4 Rounds for time) E5:00 x 4 Rounds 12 BF Burpee 12 Front Squat 95/65 500m Row RX+: 135/95 *Rest the remainder of the time until 5:00 then start the next set.Back squats will be extra work if time allows Weightlifting Back Squat (4 x 4 – Across) Build from our last back squat day of 5×5