BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3 x 10 – Building) Metcon Metcon (Time) 4 Rounds: 300m Row 8 RMU RX+: * RX: 10 Burpee C2B SC: 10 jumping pullups + 10 pushups

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (5 x 3 – Building – Tng – Squat) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9: 3 Squat Cleans 30 Double Unders 3 Burpee OB RX+: 205/125 RX: 155/105 SC: 105/65-10 Dub attempt + 30 singles

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3 x 8 – Across – Should be close to 65%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 12 TTB 12 DB FS 12/9 Cal Bike RX+: 50/35 RX: 35/20 SC: 35/20 – Hanging Knee Raise – 10/7

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds: 10 Hang Power Snatch 12 sHSPU rest 3:00 2 Rounds: 10 HPS 12 sHSPU RX+: 165/105 RX: 135/95-Kipping HSPU SC: 95/65-Pike Pu

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Metcon (Time) 800m run 5 rounds: 5 Ring Rows 10 Pushups on Knees 15 Air Squats 800m run 5 Rounds: 5 Ring Rows 10 Pushups on Knees 15 Air Squats 800m run