BayWay CrossFit – CrossFit Weightlifting Overhead Squat (7 x 2 – AHAP ) Metcon Metcon (Time) For Time: 10-12-14-16 FS TTB 115/75-135/95

BayWay CrossFit – CrossFit Weightlifting Shoulder Press (3 x 10 – AHAP ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 10 S2OH 30 RKBS 53/35 10 C2B / 5 BMU 95/65 – 115/80

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 20 Air Squats 500m Row 10 HSPU

BayWay CrossFit – CrossFit Metcon Metcon (2 Rounds for reps) Partner WOD: AMRAP x 25: Partner 1: 10 Dumbbell Snatch 53/35 10 TTB 10 Lunges 53/35 Partner 2: 400m runThe way this works is partner one begins on the Amrap while partner to is running a 400 m run. Whenever partner to gets back from the 400 m run they pick up on the Amrap where ever partner one is. At the end of the workout you will score the number a 400 m runs completed in one of the rounds and you will complete the number of reps completed in the other round the computer automatically add up the two rounds and that will be your total score

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 12/10 Cal Bike 3-6-9-12-15-12-9-6-3 Thruster 8 PU / C2B DB – 50/35