BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (10 minutes to build to max) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9: 3 Power Snatch 6 Burpee OB *add 3 reps to both movements each round RX+: 115/75 RX: 75/55 SC: 65/45

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5 x 3 – Building) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 12 6 Push Press 12 DB Snatch 18 Dubs RX+: 115/75-50/35 RX: 95/65 – 35/20 SC: 75/55 – 35/20 – 10 dub attempts + 18 singles

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) RX+: 3 rounds: 50 Medball Cleans 20/14 800m run RX: 3 Rounds: 40 Medball Cleans 16/12 800m run SC: 3 rounds: 25 Medball Cleans 14/10 600m run

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 cal bike 400m run 20 cal bike Line Drills: Leg swings Toe touches Lunge back lean back Lunge behind Couch Stretch – 1 min each leg Banded Front Rack – 1 min each arm 2 rounds: 10 hollow arch kips 10 Jumping Air Squats Get barbell: Thruster brief Pullup brief Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsYou must participate in tabata for Fran score to be input into computer Metcon Metcon (No Measure) Tabata Situps 4 minutes – :20 on :10 offYou must participate in tabata for Fran score to be input into computer

BayWay CrossFit – CrossFit View Public Whiteboard KB Carries 3x 200m KB Suitcase and KB Front Rack Carry Metcon (Time) Partner WOD 3 rounds 10 PC (partner holds wall sit) 20 alt box jumps 30 med ball sit-ups over box 50 med ball lunges (partner holds plank)