BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Build to 10 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7: 15-cal. row 15 push-ups RX: 12/12 Scaled: 10/10 (knee) .com 180320*4 round minimum work requirement

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (7 Rounds for time) 7 x 3:00 rds 15/12 Cal Bike 15 WB 20/14 15 KBS 53/35 RX 12/9 Cal Bike 12 WB 20/14 12 KBS 53/35 Scaled 10/8 Cal Bike 10 WB 16/12 10 KBS 35/26

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 15 BJ 400m run RX+ 36/27 RX 30/24 Scaled 20/20 .com 180321 Weightlifting DB Bench Press (3 x 8/8 – 32X1)

BayWay CrossFit – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds 500m row 25 kbs 53/35 20 wallballs 50 dubs

BayWay CrossFit – CrossFit View Public Whiteboard Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many reps as possible in 7 minutes of: 3 thrusters 65/45 lb 3 jumping chin-over-bar pull-ups 6 thrusters 65/45 lb 6 jumping chin-over-bar pull-ups 9 thrusters 65/45 lb 9 jumping chin-over-bar pull-ups 12 thrusters 65/45 lb 12 jumping...