Announcements No class 6&7p Thursday 5/18 & No class Friday 5/19 BayWay CrossFit – CrossFit Metcon 5k Run (Time) Max Effort 5k Run Weightlifting Overhead Squat (7 x 2 – Tempo: 2s down 1s bottom – Building)

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 8: 6 DL 185/125-225/155 6 AB Cals 8 DL 8 AB Cals 10 DL 10 AB Cals etc…. Rest 2 Minutes AMRAP x 8: 6 TTB 6 AB Cals 8 TTB 8 AB Cals 10 TTB 10 AB Cals

BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 2 – For time: 6 Rounds: 500m Row 400m Run *alt rounds. One partner does the row and the run before their partner starts their round. Each person does 3 complete rounds.

Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th.  BayWay CrossFit – CrossFit Weightlifting Split Jerk (FROM BEHIND THE NECK – 5 x 2 – Building ) Metcon Metcon (Time) 30-20-10 DB FS 50/35 Burpee Over DB

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 – AMRAP x 25: 200m Run ————- AMRAP: 10 DB FS 50/35 15 Pushups 10 TTB1 athlete runs 200m while other is working through the amrap. When athlete that is running returns they pick up where their partner is on the amrap. everytime you finish a round make sure you mark it.