BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (55 x 5, 65 x 5, 75 x 5 x 3 – rest 90s – 3” defic) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9 6 Muscle Ups 12 HSPU

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 rounds: 40 dubs 30 air squats – 3 rounds: 15 Power Snatch 75/55 10 box jump overs 24/20 – 3 rounds: 20 ttb 10 pushups – AMRAP ME Clean and Jerk 165/105

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 30 cal row 30 KBS 30 wb 30 burpee over rower 30 cal row 30 kbs 30 wb *work is done 1:00 on 1:00 off RX+: 70/53 – 30/20 RX: 53/35 – 20/14 FT: 44/26 – 16/12

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 2 – E2:00) Metcon Metcon (Time) 3 rounds: 10 DB HSC Thrusters 15 Box Step Overs 200m run RX+: 70/50 – 24/20 RX: 50/35 – 24/20 FT: 35/20 – 20/20 *if we run out of dbls we will sub KBs. The order of rsvp will determine who gets what. No additional or less reps for KBs.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner WOD For Time: 200 Cal Row then 10 rounds: 10 Pistols 10 HSPU then 200 cal row Options: Weighted Pistols – RX+ Pistols Assisted Pistols HSPU 6 – HSPU HSPU pike from box Pike HSPU