BayWay CrossFit – CrossFit Metcon 1000m Row (Time) Max Effort 1000m RowRest 3 minutes 1000m Row (Time) Max Effort 1000m Row Metcon Metcon (Time) 3 Rounds: 35 WB 20/14 10 DL 275/185 – 315/205

BayWay CrossFit – CrossFit Weightlifting High-Hang Clean (Build to 1rm) Metcon Metcon (AMRAP – Reps) AMRAP x 10: 5 HPCJ 5 PU / C2B 10 HPCJ 10 PU / C2B 15 HPCJ 15 PU / C2B Etc…. 115/75 – 155/105

BayWay CrossFit – CrossFit Metcon Metcon (Time) Partner WOD: For Time: 2,000m Row 200 Double Unders 1 mile Run 100 SDHP 75/55 100 Front Squat 100 Burpee *split however but only one person can work at a time

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds CrossFit Games Open 17.2 Scaled (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 hanging knee-raises 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 chin-over-bar pull-ups 8 power cleans M: 35-lb. dumbbells F: 20-lb. dumbbells * alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 chest-to-bar pull-ups 8 power cleans...

BayWay CrossFit – CrossFit Weightlifting BN Push Press (4 x 3 – Across) Metcon Metcon (Time) 4 rounds: 200m Run 30 Russian KBS 53/35 200m Run 30 Sit-ups