BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (10-8-6-4-2 – rest 2 mins) -build to a heavy working set of 10 reps. The goal here is for each set to be at or close to the max weight that you can do. The goal is not to build to a 2RM but to have 5 solid working sets. Metcon Metcon (No Measure) 3 Rds NFT: 20 Banded Tricep Pulldown 20 DB Floor Press w/ 3s negative 1:00 Plank on Hands (not forearms)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 32-27-21 OHS 95/65 Vups -rest 2 mins- 21-15-9 BF Burpee Med Ball Situps 20#

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Metcon (No Measure) Scaling Murph: 1 mile run -> 800m run 100 pull-ups -> 75 pull-ups, 50 pull-ups – Jumping pull-ups or ring rows (remember no negatives!) 200 pushups -> 150 pushups, 100 pushups – do them on your knees, use a wall or bench for less ROM 300 squats -> 200 squats, 150 squats – Squat to box or bench, use a pole to help with depth or standing Warm-up Metcon (No Measure) 0-2: Foam roll calves, IT bands, Hamstrings, and Lats. 3-7: 2 rounds: 10 leg swings in & out,...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 rounds: 1k Row 21 Partner Deadlifts 15 Syncho BF Brupees

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 3K Bike 15 Power Snatch 165/110 -rest 2 mins- 30 Pistols 30 BJO 24/20 30 Jumping lunges 30 BJO 30 Pistols