BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 x 4 – Across – 85% or +20/+10 lbs from x6) ***please have all your equipment on at the start of class. (shoes, socks, knee sleeves, belt, elbow sleeves, grips, gloves, wrist wraps, sweat bands,shirts, head bands, etc…) Metcon Metcon (Time) For Time: 60 WB 60 Cal Bike 60 TTB RX+: 30/20 – TTB x 5 RX: 20/14 – TTB x 3 SC: 16/12 – Vups*the ttb requirements of RX and RX+ is 5 reps in a row for RX+ and 3 reps in a row for RX. If you do not complete 3 reps in a row and want RX then you would have to remove the 1 or 2 reps that you did do. For example, if you had 3 reps completed and jumped up to the bar and strug together 2 reps (4&5). If you wanted...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Buy In: 1 mile run —– 3 Rounds: 15 BJO 24/20 15 HSPU RX+: strict – run w/ vest RX: kipping SC: Box Pike *if you have a vest bring it. RX+ is with a vest22 min cap

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) 5 sets: 1. 15s Ring Support 2. 10 Plyo Pushup onto Plate or 5-8 Ring Dip (weighted if possible) 3. 10 Inverted BB Row – 2020 or 5 strict false grip ring chin-up 4. 10 Hollow Rocks ***move consistently through all the sets you will have 15 minutes to complete Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 30 Dubs 16 DB Reverse OH Lunges (8/8) RX+: 50 Dubs – 50/35 RX: 50/35 SC: 35/20 – 10 Dub attempts + 30 Singles*4 ROUND WORK REQUIREMENT*

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP in 24: 6 x 500m row Rest 1:00 20 Thruster 15 Pullup 20 Thruster 15 Pullup RX+: 95/65 – Strict/C2B RX: 75/55 – Pullup SC: 65/45 – Jumping/Ring RowRow Scoring: -1:40 = 7 reps 1:41-1:50 = 6 reps 1:51-2:00 = 5 reps 2:01- 2:10 = 4 reps 2:11 – 2:20 = 3 reps 2:21 – 2:30 = 2 reps 2:31+ = 1 rep

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting High-Hang Clean (10 Minutes to Build to 5RM ) ***THIS IS A SQUAT CLEAN Metcon GG W4 18′ (Time) 3-6-9-12-9-6-3 Hang Sqt Clean BF Burpee RX+: 135/95 RX: 115/75 SC: 95/65