BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 3 C2B 6 Alt Pistol 3 BBJO 24/20 -add 3 reps to each every round *if large class we will scale pullups to pushups *classes with more than 12 people in it will not use boxes and will start the first round with 9 regular burpees. Weightlifting Front Squat (4 x 5 – building – make these all working sets ) USE YOUR HISTORY IN THIS MOVMEENT TO FIGURE OUT YOUR STARETING SET

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Build to Heavy single) this is a squat snatch! Metcon Metcon (Time) For Time: 200m Run 5 Squat Snatch 200m Run 4 SS 200m Run 3 SS 200m run 2 SS 200m Run 12 MINUTE CAP RX+: 165/95-185/105-205/115-225/125 RX: 115/75-135/85-155/95-175/105

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 24 18 Cal Row 12 TTB 6/6 KB FR Reverse Lunge RX+: Dual 53/35 RX: 53/35 FT: 12 Cal – 12 Vup – 12 alt lunge 35/26

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Walk (4 x 30′ w/ 2s pause every 10′ – rest 90s) Lateral Wall Walks (4 x 10 steps left and right – rest 90s) preform a wall walk and then left and right steps inverted Metcon Metcon (Time) 21-15-9 DB Power Clean & Jerk HSPU RX+: 50/35 – Strict RX: 50/35 FT: 35/20 – 7/5/3 Wall Walks

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 Rounds: 12/9 Cal Bike 30 Dubs