BayWay CrossFit – CrossFit Metcon Metcon (Time) 800m run 50 KBS 53/35 1k row 50 situps 400m run 50 WB 20/14 500m row 50 Mtn Climbers 200m run 50 Jump Lunges 250m row

BayWay CrossFit – CrossFit Weightlifting Behind The Neck Jerk (5 x 2 – Build to 2RM) Metcon Metcon (Time) 40-30-20-10 Pushups 5-10-15-20 Thrusters 95/65

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) On a 15:00 Clock: 0:00-10:00 14.1 or 14.1 Scaled 10:01-15:00 1RM Snatch CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# CrossFit Games Open 14.1 Scaled (AMRAP – Reps) CrossFit Games Open 14.1 Scaled 10-Minute AMRAP of: 60 Singles 15 Power Snatch 65#/45# Snatch (1RM)

BayWay CrossFit – CrossFit Weightlifting Back Rack Lunge (3 x 8/8 – AHAP – Across) Metcon Metcon (Time) 5 Rounds: 10 BFB 200m Run 10 C2B/PU 5 Bar MU / 15 Ring Dips

BayWay CrossFit – CrossFit Gymnastics L-Sit (Accumulate 2 minutes ) Hanging from PU bar *everytime you come down 5 hollow rocks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 30/20 Cal Row 60 Air Squats 9 Power Clean 115/75 – 165/105