BayWay CrossFit – CrossFit Metcon Metcon (Time) Partner WOD: For Time: 100 Cal Ab 75 WB 20/14 50 DB Clean 50/35 1 mile relay w/ hold 50 DB Clean 75 WB 100 Cal AB

BayWay CrossFit – CrossFit Weightlifting Push Jerk (5 x 3 – Building to 3RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8: 10 PS 75/55 10 TTB

BayWay CrossFit – CrossFit Metcon Metcon (3 Rounds for reps) AMRAP 4: 27 Cal Bike 27 DB OHS 27 C2B / PU Rest 4:00 AMRAP 4: 21 Cal Bike 21 DB OHS 21 C2B / PU Rest 4:00 AMRAP 4: 15 Cal Bike 15 DB OHS 15 C2B / PU RX 50/35 RX+ 80/50 *we are limited on 80’s so if you so first people to rsvp that want to try get to use them

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 400m Run 21 BJO 21 KBS 400m Run 15 BJO 15 KBS 400m Run 9 BJO 9 KBS 400m Run RX 53/35 – 24/20 RX+ 70/53 – 30/24 RX++80/70 – 36/30 *limited on 70 & 80 kbs so first to rsvp get the choice

BayWay CrossFit – CrossFit Weightlifting Back Squat (8 x 4 – AHAP – EMOM – Across) Metcon Metcon (3 Rounds for time) 3 Rounds: 20 Cal Bike rest 2:00 between