BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Floor Press (4 x 4 – 31X1 – Building) Metcon Metcon (Time) 3 rounds: 30 Goblet Lunges 60’ HSW RX+: 70/53 RX: 53/35 – 6 wall walks (nose) FT: 44/26 – 3 wall walks (1/2) Metcon (Time) 3 rounds: 30 Goblet Lunges 60’ HSW RX+: 70/53 RX: 53/35 – 6 wall walks (nose) FT: 44/26 – 3 wall walks (1/2)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) E2:00 x 18:00 40 Dubs 2 Power Clean RX+: 245/155 RX: 185/155 FT: 135/85Must make all lifts in order to be RX(+) any skipped rounds is not

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 17 Buy In: 2001m Row then AMRAP 9 DB Thrusters 50/35 11 Cal Bike *if big class* bike sub for row is 4002m but must reset the bike @ 2001m row sub for bike cals is same # of cals but rower damper must be on 10This is a tribute workout symbolizing the terror attack on the US 17 years ago in 2001 on September 11th (9/11) NEVERFORGET

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 x 3 – Building ) Metcon Metcon (Time) For Time: 125 KBS 53/35 *every break = 15 burpeeA BREAK is anytime the bell stops swinging. There is no Grey area.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner WOD 30 rounds: 10 Air Squats 5 Push Press 95/65 10 Situps *alternate every movement. Example: Jeff and I are partners on this workout. 321go! Jeff does 10 squats, then I do 5 push press, then jeff does 10 situps (one round). Then the start of the second round I do 10 air squats, jeff does 5 push press, i do 10 situps. Etc.