BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 27-21-15-9 BBJO 24/20 *400m after every set RX+: 30/24”

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS, tabata style (:20 on/:10 off) Mov 1 – Row (increase pace each round) Mov 2 – Russian KB Swing (last round bump to American swing) Mov 3 – Alt. Goblet Lunges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14 American Kettlebell Swings 14 Cal. Row 14 Alt. KB Goblet Lunges Optional Finisher Metcon (No Measure) Accumulate 3:00 Hollow Hold* *Every time you break, perform 30 Mountain Climbers

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 Rounds: 15 Wallballs 20/14 3 Front Squats 205/135 *all movements must be done UB RX+: 30/20-225/155

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 96 Cal bike -then- AMRAP 30 DB Snatch 50/35 30 HR Pushups

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 5k Row (Time) Max Effort 5k RowRow for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.