BayWay CrossFit – CrossFit Weightlifting Snatch (1 RM – 20 minutes) Clean and Jerk (1 RM – 20 Minutes) Metcon CrossFit Lift Off 2017 (AMRAP – Rounds and Reps) AMRAP x 12: 25 Pullups 50 Cal Row 100 OHS 45#/45# 50 Box Jumps 24/20 25 PullupsWe are going to do this in pairs. It will take aprox. 30 mins. Partner 1 will go while partner 2 judges. Then switch. CrossFit Lift Off 2017 (Scaled) (AMRAP – Rounds and Reps) AMRAP x 12: 25 Jumping Pullups 50 Cal Row 100 OHS 45#/35# 50 Box Jumps 24/20 25 Jumping Pullups

BayWay CrossFit – CrossFit Weightlifting Back Rack Lunge (3 x 8/8 – 30X1) Arnold Press (3 x 6/6 – 2111) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 12 Situp 10 DB Snatch 50/35 8 Cal Bike

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 6 BMU or 12 Bent Over Row 135/95 + 12 Diamond Pushups 24 Wallball 20/14 48 Dubs

BayWay CrossFit – CrossFit Weightlifting Push Jerk + Split Jerk (1+1 build to 1rm) 5 x 1+1 – Build to 1RM Metcon Metcon (Time) 4 Rounds: 200m Run 20 KBS 53/35

BayWay CrossFit – CrossFit Metcon Metcon (4 Rounds for distance) 4 x 6:00 rounds: 2 Rounds: 10 Power Snatch 95/65 10 BFB THEN 15 TTB ME Meter Row in remaining time rest 1:00 between rds*must get atleast 50m each round for rx