BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean + Hang Power Clean (4 x 2+2 – Building ) Metcon Metcon (AMRAP – Rounds and Reps) ARMAP x10: 3 Rounds: 4 Deadlift 8 Cal Bike – 3 Rounds: 8 Deadlift 12 Cal Bike – 3 Rounds: 12 Deadlift 16 Cal Bike – etc.. RX+: 205/135 RX: 185/115 SC: 135/85

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 75 WB 50 TTB 75 Cal Row 50 WB 25 TTB RX+: 30/20 RX: 20/14 SC: 16/12 – HKR – 75,50,75

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3 x 6 – Across – Should be 75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 100 Double Unders 30 BBJ RX+: 30/24 RX: 24/20 SC: 20/20 – 25 Dub attemtps + 100 Singles

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Practice (3 x 6 deficit or 2:00 upside down) Learn to flip up on a wall, hspu, handstand walk – basic techniquesDeficit hspu, handstand hold, all inversions except walking Metcon Metcon (Time) 21-15-9-6-3 S2OH C2B RX+: 135/95 RX: 95/65 – Pullups SC: 75/55 – Banded PU

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) One RFT: Buy in: 600m 6 Box Jumps 30/24 10 Deadlifts 135/95 19 TTB 77 Double Unders 6 Box Jumps 30/24 10 Power Cleans 135/95 19 Wallballs 20/14 77 Double Unders 6 Box Jumps 30/24 10 Back Squats 135/95 19 Push jerks 135/95 77 Double Unders Cash Out 600m Run