BayWay CrossFit – CrossFit Metcon Behind the Neck Split Jerk (5 x 2 – Building) Metcon Metcon (Time) 4 Rounds: 15 OHS 95/65 6 BMU / 12 RR + 12 Pushups

BayWay CrossFit – CrossFit Metcon () Metcon (Time) 10 Rounds: 15/10 Cal Bike 10 FS 155/95 5 BF Burpee 200m Run *UGoIGo

BayWay CrossFit – CrossFit Weightlifting Squat Snatch (Technque and Building) Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# / 135#) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225# / 155#) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245# / 175#) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265# / 185#) *If all reps are completed, time cap extends by 4 minutes.Best – Women: 15:56 Men: 17:47 55% of men finished on the 135# 63% of women finished on the 95# 1 rep @ 185 put you in the 74th...

BayWay CrossFit – CrossFit Weightlifting Metcon (No Measure) E90s x 9: -: 10 Ring Pushups 2020 +: 8 DB Bench Press 30X1 Metcon Metcon (Time) 3 Rounds: 30 WB 20/14-30/20 20 Cal Row 10 StHSPU

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 30 DB Snatch 50/35 400m Run