BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 60 pistols 50 WB 40 box jumps 24/20 30 deadlifts* 20 power cleans* 10 front squats* RX: 155/105 – 20/14 RX+: 185/125 – 30/20 Gymnastics Metcon (No Measure) Depending on the amount of time we will start the steps of mastering a muscle up

BayWay CrossFit – CrossFit Weightlifting BN Press (4 X 5 – 2111) Metcon Metcon (AMRAP – Rounds and Reps) Surprise WOD

BayWay CrossFit – CrossFit Metcon Metcon (Time) 25 TTB -then- 27-21-15-9 Wallball 20/14 – 30/20 BJO 24/20 – 30/24 -then- 25 TTB

BayWay CrossFit – CrossFit Weightlifting Alternating Dumbbell Floor Press (3 x 8/8 – 31X1 – Across) Metcon Metcon (Time) 3 rounds: 200m Run 3 BMU / 6 Pushups + 6 Ring Rows 8 Hang DB Squat Snatch (left) 200m Run 3 BMU / MOD 8 Hang DB Squat Snatch (right)Sorry morning class……this was supposed to be squat snatch

BayWay CrossFit – CrossFit Metcon Metcon (8 Rounds for time) E3:00 x 8 rounds: 7 SDHP 95/65 – 115/75 600m Bike 7 HSPU / StHSPU