BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 100 WB 20/14 -EMOM 20 dubs (starting at go)- rx+: 30/20Cannot skip a round of dubs for rx(+) also must get at least 1 wb every minute for rx(+). Metcon Warm-up (No Measure) 3 sets: 1 min ME DB Floor Press 20 Empty bar culrs rest 90s

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 50-40-30-20-10 Air Bike Cals Med Ball Situps 20/14

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 x 4 min armap 5 pullups 10 pushups 15 air squats rest 1 min

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 rounds: 500m row 20 Burpee OR 10 Thrusters 115/75 Extra Work Strict Toes-To-Bar (3 x 6-10) KB Strict Press (3 x ME Press (dual)) Chin Up Hold (3 x ME)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (4 X 2) Metcon Metcon (Time) For Time: 6-9-12 Power Clean 135/95 BMU