BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (6 Rounds for weight) E2:00 x 12:00 1 Snatch + 2 OHS Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 6 Sqt Snatch 95/65 12 TTB 18/14 Cal Row RX+: 115/75

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 8 O – HS Hold Practice E – 100m Run Metcon Metcon (AMRAP – Rounds and Reps) 5 x 3:00 AMRAPs 5 HSPU 10 RKBS 53/35 50m Sprint -rest 1:00- RX+: Strict – 70/53

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 50/40 Cal Bike 50 Dubs 50 BJO 24/20 50 Dubs 50 DB Snatch 50/35 50 Dubs 50 Burpee to Plt 50 Dubs Finisher Metcon (No Measure) 3 SETS :30 2-Point Plank L/R :30 2-Point Plank R/L 20 V-Ups

BayWay CrossFit – Open Gym View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 10 Front Squat 135/95 10 BF Burpee 10 C2b pull-ups

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 50’ Farmer’s Carry :30 Side Plank/Side 50’ DBL KB Front Rack Carry :30 Row 50’ DBL KB Overhead Carry :30 Alt. Lunges *Perform w/ light set of kettlebells Metcon Metcon (AMRAP – Rounds and Reps) FOR QUALITY AMRAP x 18 MINUTES 50′ Cross Body Carry 8/8 Side Plank Rotations 250m Row 24 Alt. Lunges