BayWay CrossFit – CrossFit View Public Whiteboard Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 x 2 – across) Metcon Metcon (Time) For Time: 21 Cal Row 9 RMU 15 Cal Row 7 RMU 9 Cal Row 5 RMU *modify RMU w/ jumping ring dips or ring dips

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) 2 rounds: AMRAP x 10: 600m run then 20 Deadlifts 225/145 ME WB 20/14 -rest 5:00-

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Thruster (3 RM – from ground) Metcon YOU WILL PICK ONE OF THESE AMRAPS TO DO Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 35 Double Unders 15 Pull Ups Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 40 Double Unders 10 Toes to Bar Metcon (AMRAP – Rounds and Reps) 4 min AMRAP 45 Double Unders 5 Bar Muscle Ups

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds: 25/20 Cal Bike 25 Front Squat 25 BJO *15 min cap* RX+: 135/95 – 30/24 RX: 95/65 – 24/20 FT: 75/55 – 20/20Teams: 50/40 Bike & Row 50 FS 135/95 50 BJO 30/24 -if you have a partner or another team member you can do this workout today as written for comp- Indiv: 3 x 3min rounds 16/12 bike 16 TTB (tph) ME DB Snatch 35/20 -rest 1 min-