BayWay CrossFit – CrossFit Metcon Metcon (Time) 21-15-9 Cal Row FR Lunges 95/65 – 135/95 Rest 3 minutes Metcon (Time) 21-15-9 Deadlift Box Jumps 225/155 – 275/185 24/20 – 30/24

BayWay CrossFit – CrossFit Metcon AMRAP x 20 800m run AMRAP in remaining time 40 KBS (53/35) 30 Burpee BJ 20 Goblet Squats (53/35) 10 T2B

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 rounds: 500m Row 25 OHS 75/55 25 SDHP 75/55 RX+=5rounds

BayWay CrossFit – CrossFit Weightlifting Push Press (4 x 4 – AHAP – Across) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 10 Dbl Unders 100m Run 10 Wallball 20/14 *DU increase by 10 each rd

Announcements Friday will be the last day to pre order a shirt. please sign up in back of gym. We will not be ordering any additional shirts. BayWay CrossFit – CrossFit Metcon CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees to a 6″ target AMRAP Snatches 210# / 120#Burpees over bar (anyway) Scaled – burpee to plank postition (so you wont lower all the way down in your pushup)