BayWay CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Partner wod x 20 minute AMRAP 400m run (relay 200m) 40 front squats 135/85 400m run (relay) 40 Burpees 400m run (relay) 40 s2oh 135/85

BayWay CrossFit – CrossFit Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups CrossFit Games Open 16.4 and 17.4 Teens (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 – 135# Deadlift + 14# Wall-Ball Boys 16-17 – 185# Deadlift + 20# Wall-Ball Girls 14-15 – 95# Deadlift + 10# Wall-Ball Girls 16-17 – 125# Deadlift + 14# Wall-Ball CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 185# / 125# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Push Press, 95# / 65#...

BayWay CrossFit – CrossFit Weightlifting Paused Front Squat (3 x 6 w/ 2s pause – across – ahap) Metcon Metcon (Time) 4 Rounds: 20 Situps 15 Burpee BJO 24/20 20 KBS 53/35

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) EMOM x 20: Odd: ME Cal Row Even: 7 Thruster 95/65 *score is total number if calories rowed + total number of thrusters *if you dont complete all 7 reps of thrusters each rd then you sill not get rx Gymnastics Muscle-ups (5 x 3)

BayWay CrossFit – CrossFit Weightlifting Power Clean (Build to max) Metcon Metcon (Time) 10 to 1 Power Clean HSPU 155/105 – 205/135