BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (4 x 6 – 85-90% – or more than last time) Metcon Metcon (Time) 3 rounds: 500m row 15 Burpee OR

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 25 syncro db snatch 50/35 15 syncro goblet lunges 500m bike each

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run 3 Rounds: 10/10 Single Arm DB Press 35/20 10m Lateral Banded Walk 10 Jumping Air Squats Dynamic: 10 Leg Swings 10 Toe Touches 10 Between legs 10 Lunge Back Lean Back 10 Lunge Behinds 10/10/10 Band Pull Aparts Stretch: 1 Min Each Couch Stretch Pigeon Pose Forward Fold Workout Prep: (During break btw heats) 6/4 Cal Bike Sprint 4-6 Wallballs 4-6 Cals on rower easy water catch breath Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 14-lb. ball to...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (30 Rounds for time) AMRAP x 30 20/15 cal bike rest 1:1

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 50 HSPU 30 Devil Cleans 50/35 50 HSPU RX+: strict on first 50