BayWay CrossFit – CrossFit Weightlifting Strict Pullups (3 x ME) *Grip *Shoulder Position *Scap Retraction *Hollow Body Bent Fly (3 x 8 – 30X1) Metcon Metcon (AMRAP – Reps) AMRAP x 10: 15 Air Bike Cal 20 TTB

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 18: 21 Thrusters 75/55 15 Hang Power Cleans rest :90s 18 Thrusters 95/65 12 Hang Power Cleans rest :90s 15 Thrusters 135/95 9 Hang Power Cleans rest :90s 12 Thrusters 155/105 6 Hang Power Cleans rest :90s 9 Thrusters 185/125 3 Hang Power Cleans rest :90s 6 Thrusters 205/145 ME Hang Power Clean

BayWay CrossFit – CrossFit Weightlifting Metcon (No Measure) – Warm UP & Mobility – Squat Mechanics – Bar Grip – Pos 1 – Top of Knee – Bottom Of Knee – Set Up – First Pull – Around Knee – Second Pull – Hip Contact – Thrid Pull – Common Mistakes Shoulders behind bar Hitting knees Ripping off floor Slowing or hitching Jumping forward Keeping bar close – Accessory lifts

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes CrossFit Games Open 17.1 Scaled (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 35-lb. dumbbell / 20-in. box (step-ups OK) F: 20-lb. dumbbell / 20-in. box (step-ups OK) Time cap: 20 minutes CrossFit Games Open 17.1 Masters 55+ (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50...

BayWay CrossFit – CrossFit Weightlifting Thruster (1RM from Rack) Metcon Metcon (Time) For Time: 100 Thrusters 95/65