BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 400m Run 16 C2B 24/20 Cal Bike

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 100 OHS 95/65 *EMOM 4 BF Burpee RX+:115/75

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Dumbbell Bench Press (3 x 6 – 30X1 – building) https://youtu.be/hm_TrCkhJgo Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7 14 S2OH 95/65 4 BMU RX+: 115/75

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds: 400m relay 15 P Deads 365/245 15 Syncro TTB

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Rollout – 400m run – Couch stretch Spiderman Lat Stretch – 3 rounds: 10 Band Pull Aparts 10 Wall Angels 30′ Banded Walk – 3 rounds: 10/7 cal bike 10 jumping lunges 10 Pushups – 3 rounds: 4 lunge steps 4 box step ups 1 hspu Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell front-rack lunge 50lb/35lb 50 dumbbell box step-ups 50 5-in. elevated strict HSPU 200-ft. bear crawl Time cap: 10 minutes