BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Jerk (4 x 3 – building) 1 – 2s pause in dip 2 – 2s pause in catch 3 – no pause Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9 30 Dubs 6 Deads 3 BMU RX+: 275/185 RX: 205/135 – 1 BMU + 6 C2B SC: 155/105 – 9 Jumping PullupMWR 4 rounds

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 21:00 21 WB 21 DB Snatch *E3:00 – starting at 0:00 – 15/11 Bike Cals RX+: 30/20 – 50/35 RX: 20/14 – 50/35 SC: 16/12 – 35/20 – 12/8 Cals*minimum work requirement is 3 rds

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 x 2 – 2221 – Building) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 15 Goblet Squat 12 KBS 9 HSPU 6 Burpee RX+: 70/53 – Strict HSPU RX: 53/35 – HSPU SC: 35/26 – Box Pike

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 400m run 21 TTB 9 Power Clean RX+: 185/115 RX: 135/95 SC: 95/65 – HKR

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (3 x 4 – 32X2 – Building ) Metcon Metcon (Time) 2 Rounds: 500m Row 50 DB S2OH RX+: 50/35 RX: 35/20 SC: 350m – 35/20