BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (3 x 5 – 20X1) Metcon Metcon (Time) FOR TIME 800m Run 25 Push Press 95/65 800m Run 20 Push Press 135/95 800m Run 15 Push Press 155/105 RX+: 135/95-155/105-185/125

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Mountain Climbers 6 Step Overs 4 DB Strict Press Metcon Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 10 DBL DB Hang Power Clean & Jerk MIN 2 – 10 Up-Down Box Jump Over Optional Finisher Metcon (No Measure) 1:00 Glute Bridge Hold -Rest :30- :30 Single Leg Glute Bridge Hold (right) -Rest :30- :30 Single Leg Glute Bridge Hold (left)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (6 x 6 – rest 2:00) Metcon Metcon (No Measure) 3 rounds NFT: 1:00 Wallsit (load with DBLs if too easy) 20 Alt Box Step Ups w/ DBLs at sides, control with a 3 second negative coming down off each rep. rest 2:00

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt. DB Bent Over Row 10 Alt. Plank DB Slides 10 Alt. Groiners 10 Goblet Squats Metcon Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 8/8 Single Arm Ring Row MIN 2 – 10 Heavy Goblet Squats MIN 3 – :45 Weighted Plank Hold MIN 4 – :45 Bike Cool Down Metcon (No Measure) 3:00-5:00 Flow Stretching

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (No Measure) EMOM x 30 MINUTES* MIn 1 — Russian Step-ups Min 2 — Alt. V-Ups Min 3 — 200m Run Min 4 — Air Squats Min 5 — Hollow Hold *:50 Work / :10 Rest Finisher Metcon (Time) Max Wall Sit