BayWay CrossFit – CrossFit View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Metcon (Time) 800m run 5 rounds: 5 Ring Rows 10 Pushups on Knees 15 Air Squats 800m run 5 Rounds: 5 Ring Rows 10 Pushups on Knees 15 Air Squats 800m run

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 20/15 Cal Bike 50 WB 20/15 Cal Bike 50 BJO 20/15 Cal Bike 50 WB 20/15 Cal Bike 50 Pushups 20/15 Cal Bike 50 WB RX+: 20/14 – 24/20 RX: 16/14 – 24/20 – 15/10 SC: 14/12 – 20/14 – 10/8 – 35reps

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (10 minutes to build to max) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9: 3 Power Snatch 6 Burpee OB *add 3 reps to both movements each round RX+: 115/75 RX: 75/55 SC: 65/45

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5 x 3 – Building) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 12 6 Push Press 12 DB Snatch 18 Dubs RX+: 115/75-50/35 RX: 95/65 – 35/20 SC: 75/55 – 35/20 – 10 dub attempts + 18 singles

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) RX+: 3 rounds: 50 Medball Cleans 20/14 800m run RX: 3 Rounds: 40 Medball Cleans 16/12 800m run SC: 3 rounds: 25 Medball Cleans 14/10 600m run