BayWay CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 15 Burpee over Rower 300m Row 15 TTB RX+: 500m row RX: * SC: 10 BOR, 250m row, 10 k2e Metcon

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) ‘Partner Cindy’ AMRAP x 20 5 Pullups 10 Pushups 15 Air Squats *YOU-GO-I-GO style per round. While one partner is working through a round of Cindy the other does 10 KBS 53/35*score is the number of rounds and reps you completed of cindy + the number of kbs your team completed throughout the workout

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 x 4 – Across – 85% or +20/+10 lbs from x6) ***please have all your equipment on at the start of class. (shoes, socks, knee sleeves, belt, elbow sleeves, grips, gloves, wrist wraps, sweat bands,shirts, head bands, etc…) Metcon Metcon (Time) For Time: 60 WB 60 Cal Bike 60 TTB RX+: 30/20 – TTB x 5 RX: 20/14 – TTB x 3 SC: 16/12 – Vups*the ttb requirements of RX and RX+ is 5 reps in a row for RX+ and 3 reps in a row for RX. If you do not complete 3 reps in a row and want RX then you would have to remove the 1 or 2 reps that you did do. For example, if you had 3 reps completed and jumped up to the bar and strug together 2 reps (4&5). If you wanted...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Buy In: 1 mile run —– 3 Rounds: 15 BJO 24/20 15 HSPU RX+: strict – run w/ vest RX: kipping SC: Box Pike *if you have a vest bring it. RX+ is with a vest22 min cap

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) 5 sets: 1. 15s Ring Support 2. 10 Plyo Pushup onto Plate or 5-8 Ring Dip (weighted if possible) 3. 10 Inverted BB Row – 2020 or 5 strict false grip ring chin-up 4. 10 Hollow Rocks ***move consistently through all the sets you will have 15 minutes to complete Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 30 Dubs 16 DB Reverse OH Lunges (8/8) RX+: 50 Dubs – 50/35 RX: 50/35 SC: 35/20 – 10 Dub attempts + 30 Singles*4 ROUND WORK REQUIREMENT*