BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Reps) Tabata x 8 sets 20 s on / 10s off 1. DB Box step ups 50/35 2. Push ups 3. MM Rows 4. Med ball cleans 20/14 5. Flutter kicks Finisher Warm-up (No Measure) “SUNS OUT, GUNS OUT” 3 SETS 12/12 Concentration Curls -Rest as Needed b/t Sets-

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (8×1) CLEAN COMPLEX EVERY 2:00 x 16:00 1 Squat Clean* *Start moderate-heavy and build to heaviest single rep. Optional Finisher Metcon (Time) 3 rounds: 10 strict pullups 10 PC @ 45% of max

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (No Measure) EMOM x 21 MIN 1 — 12/10 Cal Bike MIN 2 — 9 Burpee BJ 24/20 MIN 3 — 9/9 DB Step Back Lunges 50/35

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 15 Wall Ball 20/14 25 Double Under RX+: 30/20 Optional Finisher Metcon (Weight) 3 rounds: 10 SA DB Row – 30X1 10 SA DB Press – 3030 rest 2:00

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (5 Rounds for weight) Partner EMOM EMOM x 10 MIN 1 – 3 Deadlift (Athlete Choice, Heavy) MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)*Track DL weight each round… Metcon Metcon (Time) Partner Helen 6 rounds: 400m run 21 KBS 53/35 12 Pullups