BayWay CrossFit – CrossFit Metcon May Test 17′ (AMRAP – Rounds and Reps) AMRAP x 16: 400m Run 21 KBS 53/35 12 HSPU

BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 2 – 6 Rounds: (YOUgoIgo) 12 Thruster 50/35 1000m Bike (Split 500m) 12 TTBthis is you go i go style workout. So partner one does 12 thrusters then partner 2 does 12 thrusters. then partner 1 bikes 500m then parnter 2 bikes 500m (partner 1 cannot go until parnter 2 finishes their thrusters). Then when partner 2 finishes the bike, partner 1 does 12 ttb then partner 2 does 12 ttb. Thats one round. 6 rounds for time.

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 100 DB Snatches 50/35 80 Cal Row 60 BFB 40 Muscle Ups *Rx = pushups for mu 20:00 minute capYou have to get 1 muscle up to get rx+. if you do not finish your score is 20:00+number of reps left. So if you had 39 muscle ups left your score is 20:39

BayWay CrossFit – CrossFit Weightlifting Overhead Squat (7 x 2 – Tempo – 3s down + 1s in bottom – building ) Metcon Metcon (AMRAP – Reps) AMRAP x 12: 2 Rounds: 6 OHS 95/65 6 BJO 24/20 —— 2 Rounds: 12 OHS 6 BJO —– 2 Rounds: 18 OHS 6 BJO —— ect…the total time you have is 12 minutes. each set is 2 rounds long. after you finish 2 rounds you start the next set which is increasing the ohs by 6 reps.

BayWay CrossFit – CrossFit Metcon Metcon (Time) Dumbbell DT 5 Rounds: 12 DL 50/35 9 Hang Cleans 6 S2OH *any time DB rest on ground for more than 1s you must stop and do 25 Dbl Unders Gymnastics Metcon (No Measure) After Bash: Core Work