BayWay CrossFit – CrossFit View Public Whiteboard Metcon Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less.Score is the number of rounds you are able to complete and the numbers you hold. Ex: 10 rounds @ 18 cal / 12 burpees Finisher Metcon (No Measure) BEACH BODY ABS 3 SETS 10 Pike-Ups on Rower 30 Russian Twists -Rest as needed b/t Sets-

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! Metcon Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12/10 Cal. Row MIN 2 – 12 Burpees

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) 8 round Tabata (:20/:10) 1 – Plate Ground to OH 35/25 2 – Box Jump 24/20 3 – B2B Air Squat 4 – Cal Bike 5 – Dual KB FR Hold 53/35 -Rest 1:00 b/t Tabatas- RX+: 45/35 – 70/53*Do all 8 rounds of a movement before moving on to the next **Tabata scoring is the lowest number of reps for each movement during the 8 rounds Finisher Metcon (No Measure) 2 rounds NFT: 10 Dual KB Split Squat – each leg 10 Dual KB Romanian Deadlift

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 100ft Side Shuffle 100ft High Knees 100ft Butt Kickers 100ft Bear Crawl 10 Step-ups on Box Metcon Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200m Run 20 Russian KB Swing 20 KB Goblet Box Step-Ups

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) CLEAN COMPLEX E2MOM x 10 MINUTES… 1 Squat Clean + 2 Front Squats *Start moderate and progress every set to heaviest set of complex. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 2 Squat Clean 165/115 20 Dubs 10 T2B RX+: 225/155