BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (5 x 3 – Building) Metcon Metcon (AMRAP – Reps) RX+ AMRAP x 13: 100 Cal Row 3 Rounds: 10 OHS 135/95 10 Ring Dips -Remaining Time- ME TTB RX 80 Cal Row 3 Rounds: 10 OHS 95/65 10 Jumping Ring Dips w/ Slow lower -Remaining Time- ME K2E

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Squat Clean and Jerk (Demo & Oportunity for 1RM for Workout Weights) Metcon Metcon (AMRAP – Reps) RX+ AMRAP x 15: 15 SC2OH 95/65 10 HSPU 13 SC2OH 135/95 10 HSPU 11 SC2OH 185/125 10 HSPU 9 SC2OH 225/155 10 HSPU 7 SC2OH 275/185 10 HSPU 5 SC2OH 315/205 ME HSPU RX AMRAP x 15: 15 SC2OH 65/45 10 DB Z Press 35/20 13 SC2OH 95/65 10 DB Z Press 11 SC2OH 115/75 10 DB Z Press 9 SC2OH 135/85 10 DB Z Press 7 SC2OH 165/105 10 DB Z Press 5 SC2OH 195/125 ME DB Z Press***1 SC2OH on rd of 9 is needed for RX+ or RX

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) RX+ 5 x 2:30 Rounds: 15/12 Cal Bike 20 DB Snatch 50/35 ME BMU -Rest 2:30 RX 5 x 2:30 Rounds: 13/10 Cal Bike 20 DB Snatch 35/20 10 Pullups ME Pushups -Rest 2:30

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 500m row 40 Dubs 30 Air Squats 20 DB Snatch 50/35 10 Ring Pushup

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk 21 Toes-To-Bar *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.you will rest 5:00 btw metcons and must put up plates and barbells during rest Metcon (Time) 21-15-9-15-21 DB FR Lunge 50/35 BJO 24/20you will rest 5:00 btw metcons and must put up plates and barbells during rest