BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Practice (Accumlate 2:00 Inverted) Learn to flip up on a wall, hspu, handstand walk – basic techniques Metcon Metcon (3 Rounds for reps) 3 x 3:00 AMRAP 20 Cal Bike 20 Front Squat ME S2OH -REST 3:00- *Lose 2 reps each round RX+: 135/95 RX: 115/75 FT: 95/65*minimum work requirment = 125 reps

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 1K Row 80 Dubs 30 KBS -rest 2:00- 2 Rounds: 500m Row 40 Dubs 15 KBS -rest 2:00- 3 Rounds: 250m Row 20 Dubs 10 KBS RX+: 70/53 RX: 53/35 FT: 44/26

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) TEAMS OF 3: (WATERFALL) 4 Rounds: 21 Cal Bike 15 SA Thruster 50/35 9 HSPU

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 800m run 100 OHS 45/35 *every break = 10 Push-ups*a break is any time the bar goes below your head