Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th.  BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) 5 rounds: Min 1: 1 Rd Strict Cindy Min 2: Bike 12/9-15/12 Cals Min 3: Rest Min 4: ME CJ 115/75 – 155/105RX IS REGULAR CINDY AND 115/75 score is total number of clean and jerks. make sure you give yourself time to write down your reps after each round. RX & RX+ means you have to complete the rd of cindy or strict cindy as well as the designated bike cals. If you fail to complete one of those you will not recieve RX or RX+

Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th.  BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 10 KB Clean + 2 Lunges 53/35 200m run 5 BBJO 24/20KB Clean + 2 Lunge Single arm kb clean from the hang. While kb is resting on shoulder athlete does a lunge on one leg then alternates to the other. That = 1 rep. Then the athlete switches hands are repeates for the second rep. Gymnastics Metcon (No Measure) Coaches Choice Core or Grip Work!

Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th.  BayWay CrossFit – CrossFit Weightlifting DB Z Press (4 x 10 – AHAP – Across) Metcon Metcon (Time) 27-21-15-9 DB Thruster 50/35 Cal Row

Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th.  BayWay CrossFit – CrossFit Metcon Metcon (Time) On a 20:00 Clock: 3 Rounds: 12 PS 115/75 12 C2B PU 12 OHS 115/75 -then in remaining time- Establish 1RM Squat Snatch Snatch (1RM)

Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th.  BayWay CrossFit – CrossFit Metcon 100 Cal Bike Test (Time) 100 Cal Ab Weightlifting Front Squat (3 x 5 – AHAP – Across )