BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND EACH… P1: 15 Hollow Rocks P2: Single Arm DB/KB Front Rack Hold P1: 5/5 DB Sumo Deadlift + High Pull P2: Single Arm DB/KB Overhead Hold Partner Metcon Metcon (3 Rounds for time) TEAMS OF 2… FROM MINUTE 0:00-7:00 120 Sit-Ups P1: 10 Sit-ups P2: DBL KB/DB Front Rack Hold *Switch every 10 sit-ups FROM MINUTE 7:00-10:00 400m DB/KB Run *Run together switching the KB as needed FROM MINUTE 10:00-18:00 120 Alt. DB Snatches P1: 10 Snatches P2: DBL KB/DB Overhead Hold *Switch every 10 snatches

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (No Measure) Heat Time:

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 6 Up-Down w/jump to plate 8 Plate Ground to Overhead 12 Alt. Cossack Squats Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 60 Single-Unders 30 Air Squats 15 Burpees Optional Finisher Metcon (No Measure) 2 SETS 1:00 L/R Cross Body Hold* -Rest :30 b/t Sides- *One KB overhead (right side), one KB in suitcase position (left side)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (5,5,4,4,3,3) Similar to our bench press workout each set will be a different weight, increasing through each rep scheme. Difference here is the first set of each number should be done as a working set and the second should be done as close to a XRM as possible. It is possible that the first set of 4 could be lower than the last set of 5, but it should not be possible for the second set of 4 to be lower than the second set of 5. Metcon Metcon (No Measure) 3 Rds NFT: 15 Good Mornings 30X1 12/12 DB Split Squat 30X1 rest 2:00

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 25ft. High Knees 5/5 DB Hang Power Clean 25ft. Butt Kickers 5/5 DB Strict Press Metcon Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 200m Run MIN 2 – 15 DB Hang Power Cleans MIN 3 – 200m Run MIN 4 – 15 DB Shoulder to Overhead