BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 800m run -then- AMRAP 21 SDHP 95/65 21 Cal Bike

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon Push Jerk (3 x 6 – 70-80%) feel free to add weight each set but at least start at 70% of your best. record the average of the three sets. Metcon (Time) For Time: 50 Box Step Overs 50/35 – 24/20 *every break 15 HSPU*RX+ is 4 sets or less in 10:00 or less

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 21 21 Pushups 15 Cal Row 9 Power Clean rest 1:00 RX+: 185/115 RX: 155/105 FT: 115/75

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP x 18 1,500m row 18 Thrusters 95/65 1,000m row 30 Thrusters 500m Row 42 Thruster

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (6 Rounds for time) E3:00 x 18:00 15/12 Cal Bike 10 Deadlifts 225/155record the total time it takes to do each round. must get all rounds under 3:00 to be rxd rx+ = any total time that takes less than 9:00