BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 30 Back Squats 800m run 30 BFB 800m run 30 Back Squats RX+: 135/95 RX:95/65 FT: 75/55

BayWay CrossFit – CrossFit View Public Whiteboard Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 x 2 – across) Metcon Metcon (Time) For Time: 21 Cal Row 9 RMU 15 Cal Row 7 RMU 9 Cal Row 5 RMU *modify RMU w/ jumping ring dips or ring dips

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) 2 rounds: AMRAP x 10: 600m run then 20 Deadlifts 225/145 ME WB 20/14 -rest 5:00-

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Thruster (3 RM – from ground) Metcon YOU WILL PICK ONE OF THESE AMRAPS TO DO Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 35 Double Unders 15 Pull Ups Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 40 Double Unders 10 Toes to Bar Metcon (AMRAP – Rounds and Reps) 4 min AMRAP 45 Double Unders 5 Bar Muscle Ups