BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 50 Thrusters 95/65 50 Burpee Slam Balls 40/20 Optional Finisher Warm-up (No Measure) 3 SETS: “SUNS OUT GUNS OUT” 7-10 Strict Pullups 3030 15 Empty Barbell Curls -rest as needed-

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOM X 10 MIN 1 – 5 Tempo DB Press (30X1) MIN 2 – 10 Slow Alt. DB Death MarchRecord heaviest strict press… Metcon Metcon (3 Rounds for reps) 3 SETS FOR MAX REPS 1:00 Dual DB Deadlift 50/35 1:00 Push-ups on DB 1:00 Alt V-ups -1:00 Rest b/t Sets-

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (6 Rounds for weight) E2:30 x 15:00 Clean & Jerk 10-8-6-4-2-1 RX+: 135/185/205/225/245/265-95/125/135/155/165/175 RX: 115/135/155/185/195/205-75/95/105/115/125/135

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: Buy In: 800m run Immediately into… 3 Rounds 10 KB/DB Sumo Deadlift 53/35 – 50/35 20 SA KB Thrusters 53/35 40 Double Unders Optional Finisher Warm-up (No Measure) 3 SETS 10 Strict TTB 20 Controlled Sit-ups (minimize arm throw) -Rest as Needed b/t Sets-

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOM X 12 MIN 1 – 12 Front Rack Alt. Lunges* MIN 2 – DB Bent Over Rows *Barbells come from the floor.Record heaviest set of lunges. Metcon Metcon (Time) EMOM x 10 MINUTES* 6 Alt. DB Snatches 50/35 + 5 Burpees *Perform both movements every minuteScore is your slowest time…