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

BayWay CrossFit – CrossFit Weightlifting Ring Dips (3 x 8 – 30X1) Bent Over Row (3 x 8 – 3030) Metcon Metcon (8 Rounds for time) E2MOM x 16 8 Cal Row 10 DB FR Lunge 50/35 8 TTB

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 17: 3 Hang Squat Snatch 95/65# 3 C2B 3 WB 20/14 10 Cal Bike 6 Hang Squat Snatch 6 C2B 6 WB 10 Cal Bike 9 Hang Squat Snatch 9 C2B 9 WB 10 Cal etc…