BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds: 400m relay 15 P Deads 365/245 15 Syncro TTB

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Rollout – 400m run – Couch stretch Spiderman Lat Stretch – 3 rounds: 10 Band Pull Aparts 10 Wall Angels 30′ Banded Walk – 3 rounds: 10/7 cal bike 10 jumping lunges 10 Pushups – 3 rounds: 4 lunge steps 4 box step ups 1 hspu Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell front-rack lunge 50lb/35lb 50 dumbbell box step-ups 50 5-in. elevated strict HSPU 200-ft. bear crawl Time cap: 10 minutes

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 24 16 BJO 24/20 16 KBS 53/35 *E4:00 – 300m Row

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 x 2 – 90+% – or heavier than last time) Metcon Metcon (5 Rounds for reps) 5 x 2:00 rds 20/15 cal bike ME HSPU rest 2:00 RX+: strict

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 21 21 BF Burpee 7 Hang Power Snatch 115/75 21 DB OHS 50/35