BayWay CrossFit – CrossFit View Public Whiteboard Metcon 1492 WOD (AMRAP – Rounds and Reps) AMRAP x 16 1 Sqt Snatch 165/105 4 BF Burpee 9 Cal Bike 2 RMU

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 16 1 MILE RUN AMRAP Cindy 5 Pullups 10 Pushups 15 Air Squats RX+: Vest 20/14

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 25/20 Cal Row 2 Rounds: 15 DB Deadlift 15 DB FR Lunge RX+: 70/50 RX: 50/35 FT: 35/20

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (EMOM x 8 – 3 reps from ground – building) Metcon Metcon (Time) 2 Rounds: 600m Run 20 C2B RX+: C2B RX: PU FT: Banded + 20 Pushups

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Practice (Accumlate 2:00 Inverted) Learn to flip up on a wall, hspu, handstand walk – basic techniques Metcon Metcon (3 Rounds for reps) 3 x 3:00 AMRAP 20 Cal Bike 20 Front Squat ME S2OH -REST 3:00- *Lose 2 reps each round RX+: 135/95 RX: 115/75 FT: 95/65*minimum work requirment = 125 reps