BayWay CrossFit – CrossFit View Public Whiteboard Metcon 5k Row (Time) Max Effort 5k RowRow for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 1 Mile Run 150 Dubs 100 Situps 50 Sdhp

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) In 12:00 21-15-9 Thrusters 115/75 12-9-6 BMU -then- Build to a 3RM Thruster Thruster (3RM)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 30 Cal Row 75′ Sandbag Lunge

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (10-8-6-4-2 – rest 2 mins) -build to a heavy working set of 10 reps. The goal here is for each set to be at or close to the max weight that you can do. The goal is not to build to a 2RM but to have 5 solid working sets. Metcon Metcon (No Measure) 3 Rds NFT: 20 Banded Tricep Pulldown 20 DB Floor Press w/ 3s negative 1:00 Plank on Hands (not forearms)