BayWay CrossFit – CrossFit Metcon 10k Bike (Time) Weightlifting Split Squat (3 x 14/14 – AHAP – Across)

BayWay CrossFit – CrossFit Weightlifting Bench Press (3 x ME Body Weight Reps ) Metcon Metcon (Time) For Time: 150 WB 20/14 *Every break = 45 Dbl Unders

BayWay CrossFit – CrossFit Metcon May Test 17′ (AMRAP – Rounds and Reps) AMRAP x 16: 400m Run 21 KBS 53/35 12 HSPU

BayWay CrossFit – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 – AMRAP x 30: 10 SC 95/65 200m Run w/ 25# 20 Vups 10 C2B PU *alt every round