BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Drop Snatch (Build to heavy triple – no rack – warm up) https://youtu.be/EQrcCmgraa8 NO DIP OR LEG DRIVE IS USED IN THIS MOVEMENT. Metcon Metcon (Time) For Time: 15/12 Cal Bike 25 TTB 200m Odd Object Carry 25 TTB 15/12 Cal Bike RX+: Object 120+ RX: 70-119

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) 4 X 4:00 AMRAPs 8 Front Squat 4 BBJO -rest 2:00- RX+: 70/50 – 24/20 RX: 50/35 – 24/20 FT: 35/20 – 20/20*kbs are ok to use too

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (4 x 4 – tng- building) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 11 7 S2OH 4 BMU RX+: 185/125 RX: 135/95 – 1 BMU FT: 95/65 – 4 reps of any gymnastic pulling

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 800m Run 60 DB Snatch 800m Run 60 Pushups RX+: 80/80 @ 50/35 – Ring RX: 50/35 FT: 35/20 – Knee

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: For Time: 5k row Split work how ever but athlete that is not rowing must complete 5 burpees beofre partner can stat rowing amd then must hold a plank forpartner to continue to row