BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 21: 3 RMU / 9 RR + 9 Pushups 9 Squat Clean 155/95 27 Dubs

BayWay CrossFit – CrossFit Weightlifting Thruster (Build to 1RM) Metcon Metcon (Time) 3 rounds: 25 Cal Row 25 Thruster 75/55

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 27: 400m Run 21 KBS 53/35 200m Run 15 Ring Dips 100m Run 9 Thruster 135/85

BayWay CrossFit – CrossFit Metcon Metcon (Time) 50 WB 20/14 40 Burpee to Plt 30 TTB 40 WB 30 BTP 20 TTB 30 WB 20 BTP 10 TTB

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25:00 Clock 3 rounds: 20 Cal Row 15 HSPU / sHSPU 10 DL 225/155 – 315/205 Rest 2:00 3 rounds: 20 Cal Row 30 DB Snatch 50/35 40 Dubs*all reps on deadlift need to be touch and go and all dumbbell snatches need to be in sets of 10 or more.