BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon Snatch (8×2) SNATCH COMPLEX EVERY 1:30 FOR 8 SETS 2 Squat Snatch* *Sets 1-4 @Moderate-Heavy, Building Sets 4-8 @Heavy, Across Metcon (AMRAP – Rounds and Reps) AMRAP x 4 7 Hang Power Snatch 65/45 5 BJO 24/20 -rest 2:00 and repeat- RX+: 95/65

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Handstand Push-up Development Metcon (Time) AMRAP x 7 1000m Row ME HSPU in Remaining Time Immediately into… For Time: 35 DB Manmakers 35/20 *In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to OverheadScore is time for the Manmakers…subatract :01 for every rep of the HSPU earned in first part of the workout. Metcon Metcon (No Measure) “SUNS OUT, GUNS OUT” 3 SETS 7 DB Double Hammer Curl 7 DB Double Curl 7 DB Double Half Curl -Rest as Needed b/t Sets-

BayWay CrossFit – CrossFit View Public Whiteboard Workout Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 200m Run 20/15 Cal Bike 12 Strict Pull-ups

BayWay CrossFit – Open Gym View Public Whiteboard Warm-up Warm-up (No Measure) 600m jog then… AMRAP x 8 Minutes 2, 4, 6, 8… Burpee w/o push-up Glute Bridges Jumping Lunges Workout Metcon (Time) For Time: Buy In: 50 Burpees* 5 rounds: 12 DB Hang Power Clean 35/20 12 DB Suitcase Box Step-Over 24/20 Cash Out: 50 Burpees *Cap Burpees at 5:00 for both Buy-In and Cash-Out. Cool Down Warm-up (No Measure) 2:00 Slow Pedal on Bike