BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 rounds: 200m run 15 c2b 200m run 10 c2b rest 2:00 RX: pullups (in sets of 3 or more – no singles) FT: Jumping C2B

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (Build to 1rm – retest) Metcon Test 2 – 19′ (6 Rounds for reps) 6 rounds: AMRAP x 3:00 2 Rounds: 15 Air Squats 10 Push-ups -in remaining time- Max Rep KBS 53/35#there is no rest btw rds. this is an 18 minute workout Test 2 – 19′ (6 Rounds for reps) 6 rounds: AMRAP x 3:00 2 Rounds: 15 Air Squats 10 Push-ups -in remaining time- Max Rep KBS 53/35#there is no rest btw rds. this is an 18 minute workout

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 6 rounds: 15 cal bike 15 burpee to plate

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (EMOM x 8 – 3 reps @ 75% of max) Metcon Metcon (Time) 3 Rounds: 15 TTB 10 Snatch 75/55 15 Vups FT: 65/45 – kr or lr

BayWay CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner WOD 4 rounds: 40 KBS 40 Cal Bike 40 wallball 400m run