BayWay CrossFit – CrossFit Metcon Metcon (Time) 25 TTB -then- 27-21-15-9 Wallball 20/14 – 30/20 BJO 24/20 – 30/24 -then- 25 TTB

BayWay CrossFit – CrossFit Weightlifting Alternating Dumbbell Floor Press (3 x 8/8 – 31X1 – Across) Metcon Metcon (Time) 3 rounds: 200m Run 3 BMU / 6 Pushups + 6 Ring Rows 8 Hang DB Squat Snatch (left) 200m Run 3 BMU / MOD 8 Hang DB Squat Snatch (right)Sorry morning class……this was supposed to be squat snatch

BayWay CrossFit – CrossFit Metcon Metcon (8 Rounds for time) E3:00 x 8 rounds: 7 SDHP 95/65 – 115/75 600m Bike 7 HSPU / StHSPU

BayWay CrossFit – CrossFit Weightlifting Front Squat (5 x 3 – 32X1 – Building Each Set) Metcon Metcon (Time) 2 Rounds: 30 Vups 15 Power Clean 135/85

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 15 BF Burpee rest 30s 10 Pullup rest 30s 15 Thruster 75/55 rest 30s 10 Cal Row rest 1:00