BayWay CrossFit – CrossFit Metcon 5k Run (Time) Max Effort 5k Run

BayWay CrossFit – CrossFit Metcon Metcon (7 Rounds for reps) 7 rounds: 1 Min DB Snatch 50/35 1 Min DB OHS 1 Min Max Cal Bike 1 Min Rest

BayWay CrossFit – CrossFit Weightlifting Metcon (Weight) 4 rounds: 5 Bear Hug Ball Squats + 50′ Bear Hug Carry + 5 Bear Hug Ball Squats + 50′ Bear Hug Carry rest 90s between -must be done unbroken. record the heaviest set. Metcon Metcon (Time) 18-15-12-9 DB Man Makers 35/20 C2B-no rows on the man makers just the burpee to squat clean thruster

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 rounds: 20 Cal Row 60 Dubs 10 Deadlifts 245/165 – 315/205***LOOK DONT DO DOUBLE UNDERS IF YOU ARE NOT EFFICIENT AT THEM. THERE IS 300 DUBS IN THIS ONE. IF YOU ARE NOT CONSISTENTLY HITTING 20-30 DUBS YOU SHOULD CHOSE TO SCALE THIS WORKOUT. *******BUY A JUMP ROPE AND PRACTICE AT HOME.

BayWay CrossFit – CrossFit Metcon (Time) 5 Rounds for Time 400m Run 21 KBS 15 BoKB 9 Bike Cals