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…

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10 15 Deadlift 115/80 15 BJO 24/20 Metcon (AMRAP – Rounds and Reps) AMRAP x 10 75 Dubs 15 BF Burpee

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 2: 3 Round: 2:00 Each Station Cal Bike Air Squat Cal Row Burpee Run Rest

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