BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 20 400m run 15 Pull-ups 10 Syncro Single Arm Thrusters 50/35 *400m run is split btw partners 200m each and can be ran at the same time. *each round only 15 pull-ups are needed. Partners can divide up however they want. *syncro thrusters need to be synchronized below parallel and overhead. Must use same arm for all 10 reps, both partners must use the same arm as well.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds: 30/20 Cal Row 30 Plt G2OH 45/35 20/15 Cal Row 30 Vups 10 Cal Row 30 BJO 24/20 -rest 2:00-

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8 10/7 Cal Bike 10/7 Burpee Weightlifting Sumo Deadlift (4 x 4 – banded – across)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 4 RMU 4 Squat Cleans 205/125 4 sHSPU Weightlifting Front Squat (4 x 2 – building – start around 85%)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 400m Run 20 TTB