BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 24 16 Thruster 50/35 400m Run 16 Vups 4 Wallwalks

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (4 x 10 – rest 1:00 – goal is more than last week) Metcon Metcon (AMRAP – Reps) AMRAP x 7: 50 situps -then- AMRAP 8 KB SDHP 53/35 2 RMU rx+: 70/53no bmu!

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (4 x 3 – building) -taking average Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10: 250m row 5 DB Squat Cleans 50/35*MWR 4 rds* *modify distance to something you can do in 1:25 or less* *chose a weight that you can do 5 reps ub*

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: Buy In: 100 Dubs 400m run w/ med ball 20/14 -then- 4 rounds: 10 ring dips 20 renegade rows 50/35 -then- Cash Out: 400m run w/ med ball 20/14 100 Dubs rx+: dubs in sets of 25 ub

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 rounds: 25 wb 20/14# 15 bbjo 24/20 Rx+: 30/20#-30/25