BayWay CrossFit – CrossFit Metcon Metcon (Time) 30 OHS 95/65 40 AM Situps 10/8 Ab Cals 20 OHS 40 AM Situps 20/16 Ab Cals 10 OHS 40 AM Sit Ups 30/24 Ab Cals

BayWay CrossFit – CrossFit Metcon Metcon (Calories) Teams of 3: AMRAP x 35: 6 Rounds: 15 Syncro OHS + Air Squat 95/65 15 Syncro TTB 15 Syncro BOB35:00 Minute Cap

BayWay CrossFit – CrossFit Weightlifting Push Jerk (10 Minutes to build to 3RM from ground ) bc of time needs you will have no longer than 10 minutes to do this Metcon Metcon (Time) 3 Rounds: 60 Air Squats / 30 Pistol Squats 20 DB S2OH 50/35 rest 2:00 200m OH Carry 50/35

BayWay CrossFit – CrossFit Metcon Metcon (Time) 21-18-15 BJO 24/20 – 30/24 DL 225/155 – 275/185 Run 400 meters

BayWay CrossFit – CrossFit Gymnastics Front Squat (3 x 5 – Do every 2 rounds of Muscle Ups or RR) Only for those that did not do the front squat yesterday. Muscle-ups (Every 90s x 9 Minutes: 4 Muscle Ups ) Ring Rows (Every 90s x 9 Minutes: 12 Ring Rows) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8: 8 KBS 53/35 32 DU