BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 20 10 Cal Bike 20 Pullups 30 Dubs 40 Wallballs 14#

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (build to 1rm) *dont be an idiot and be careful Metcon Metcon (Time) For Time: 25 Burpee 65 Thrusters 75/55 25 Burpee

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 15 T2B 15 Front Squats 115/75

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 800m run -then- AMRAP 21 SDHP 95/65 21 Cal Bike

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon Push Jerk (3 x 6 – 70-80%) feel free to add weight each set but at least start at 70% of your best. record the average of the three sets. Metcon (Time) For Time: 50 Box Step Overs 50/35 – 24/20 *every break 15 HSPU*RX+ is 4 sets or less in 10:00 or less