BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 800m run 20 Pushup 15 BJ 24/20 20 DB Clean 50/35 400m run 20 Pushup 15 BJ 20 DB Clean 200m run 20 Pushup 15 BJ 20 DB Clean

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Thruster (1×3) ON A 10:00 RUNNING CLOCK… Build to a Moderate Set of 3 Thruster Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) 4 SETS NOT FOR TIME 3/3 DB Turkish Get-Up* 15 DB Bent Over Row (2121) 25 Weighted Sit-ups (Athlete Choice)** Max Unbroken Strict Dips*** -Rest as Needed Between Sets- *On TGU, perform 3 reps on L side then 3 reps on R side. **For weighted sit-up, use single object across chest. ***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not. Finisher Metcon (Calories) IN TEAMS OF 3… ON A 10:00 RUNNING CLOCK… Max Cal Bike *Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Death Row (AMRAP – Rounds) EMOM x 20 O – 20 Cal Row E – 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less.

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 3 Power Snatch 6 T2B 6 Strict Pull-ups 6 T2B RX+: 155/105 RX: 115/75