BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of Barbell Complex 3 Hang Power Clean 2 Front Squat 1 Hang Squat Clean Workout Metcon (6 Rounds for time) 6 x 1:30 ON / :30 OFF 3 Hang Power Clean 2 Front Squat 1 Hang Squat Clean 12 Toe to Bar Max Barbell Hold RX+: 155/105 RX: 115/75 *In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.Score this workout is length of barbell hold

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP x 7 7 DBL DB G2OH 7 DBL DB Burpee 14 Push-up on DB -Rest 3:00- AMRAP x 5 5 DBL DB G2OH 5 DBL DB Burpee 10 Push-up on DB -Rest 2:00- AMRAP x 3 3 DBL DB G2OH 3 DBL DB Burpee 6 Push-up on DB RX+: 50/35 RX: 35/20

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here Cool Down Warm-up (No Measure) FOR RECOVERY Team 400m Walk Focus on Calm Nasal Breathing

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 7 Deadlift* MIN 2 – 15 Double Unders + 1 Rope Climb *Start moderate and build to workout weight Metcon Metcon (Time) 4 Rounds 70 Dubs (or 50 Reps of 4″ Plate Hops) 7 TNG Deadlift 2 Rope Climbs RX+: 315/205 RX: 225/155 -16:00 Time Cap- Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 10 Slow Reps of Down-Dog to Up-Dog

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (3-3-3-3-3) 3-3-3-3-3 Push Press* *Build to 3RM Push Press. Metcon Metcon (3 Rounds for reps) 3 Rounds 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press RX+: 115/75 RX: 75/55 -1:00 Rest btw rds-Score is combined reps for both cals and push press.