BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14: 3 BMU 21 Air Squat 42 Dubs RX+: * RX: 9 C2B SC: 9 JP+ 9 Push ups – 10 Dub attempts + 42 singles

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Jerk (2 x 10 – Building) Metcon Metcon (Time) For Time: 25 Vups 10 DB S2OH 50 Situps 10 DB S2OH 50 Situps 10 DB S2OH 25 Vups RX: 50/35***if you are wanting to RX this workout your 10rm should be 165/105+ 20# dbs = 60# PJ 25# dbs = 75# PJ 30# dbs = 90# PJ 35# dbs = 105# PJ 40# dbs = 120# PJ 45# dbs = 135# PJ 50# dbs = 165# PJ 65# dbs = 200# PJ 70# dbs = 220# PJ 80# dbs = 245# PJ

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 40 Cal Bike 20 Wallball 10 Deadlift RX+: 30/20 – 245/175 RX: 20/14 – 185/135 SC: 30cal -16/12 – 135/95 *you must do all scaled weights to do 30cal option*IF YOU END UP ON A ROWER BC OF SIGN UP TIME YOU WILL DO – 50 CALS

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) air squat kbs ring dips thruster

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 10 sdHSPU 50′ SA DB OH Lunge 200m run w/ DB RX+: 6/3” – 70/50 RX: 0” – 50/35 SC: Pike – 35/20