BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run / 1k Bike – 3 Rounds: 8 DB Snatch 50/35 8/8 Banded High Pull to Press 8 Push Ups – Dynamic: 10/10 Leg Swings (in/out) 10 Toe Touches 10 Btw Legs & OH 10 Lunge Back Lean Back 10 Lunge Behind – Stretch: 2 mins each Forward Fold Baneded Front Rack Pigeon Pose – 3 rounds: Building in Intensity 8-6 Cal Bike 3 Power Snatch 95/65 2 BF Burpee 1. 3 C2B 2&3. 1-2 BMU rest 1 min Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (8 Rounds for reps) 8 Rounds: 1 min – Row for calories 1 min – 20 DU + ME RKBS 70/53 1 min – rest

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 400m Run 16 C2B 24/20 Cal Bike

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 100 OHS 95/65 *EMOM 4 BF Burpee RX+:115/75

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Dumbbell Bench Press (3 x 6 – 30X1 – building) https://youtu.be/hm_TrCkhJgo Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7 14 S2OH 95/65 4 BMU RX+: 115/75