BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (4 x 4 – tng- building) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 11 7 S2OH 4 BMU RX+: 185/125 RX: 135/95 – 1 BMU FT: 95/65 – 4 reps of any gymnastic pulling

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 800m Run 60 DB Snatch 800m Run 60 Pushups RX+: 80/80 @ 50/35 – Ring RX: 50/35 FT: 35/20 – Knee

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: For Time: 5k row Split work how ever but athlete that is not rowing must complete 5 burpees beofre partner can stat rowing amd then must hold a plank forpartner to continue to row

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 20/15 Cal Bike 60’ Bear Crawl 20 BJO 10 C2B RX+: 50/35 – 30/24 RX: 35/20 – 24/20 – PU

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Floor Press (4 x 4 – 31X1 – Building) Metcon Metcon (Time) 3 rounds: 30 Goblet Lunges 60’ HSW RX+: 70/53 RX: 53/35 – 6 wall walks (nose) FT: 44/26 – 3 wall walks (1/2) Metcon (Time) 3 rounds: 30 Goblet Lunges 60’ HSW RX+: 70/53 RX: 53/35 – 6 wall walks (nose) FT: 44/26 – 3 wall walks (1/2)