BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 2: 3 Round: 2:00 Each Station Cal Bike Air Squat Cal Row Burpee Run Rest

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds CrossFit Games Open 17.2 Scaled (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 hanging knee-raises 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 chin-over-bar pull-ups 8 power cleans M: 35-lb. dumbbells F: 20-lb. dumbbells * alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

BayWay CrossFit – CrossFit Weightlifting Hang Power Snatch (5 x 3 – Building) Metcon Metcon (3 Rounds for time) 3 Rounds: 300m Row 30 DB Snatch 50/35 300m Row rest 2:00

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 16: 8 WB 20/14 4 DL 225/145 16 WB 4 DL 24 WB 4 DL 32 WB 8 DL 40 WB 8 DL 48 WB 8 DL 56 WB 12 DL Etc…

BayWay CrossFit – CrossFit Weightlifting Back Rack Lunge (3 X 8/8- 30×1) New Section Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10 40 Dubs 10 KBS 53/35 10 HRPU