BayWay CrossFit – CrossFit Gymnastics Metcon (No Measure) Kipping Practice: 3 x 3 minute Rounds – 30s intervals 1. 6 TTB 2. 4 C2B 3. 2 BMUWe will work on kipping and transfering the kip to each movement. Metcon Metcon (Distance) AMRAP x 10: 100/80 Cal Bike Max Effort Sand Bag Carry in feet -the poundage of your bag will be added to your total feet.

BayWay CrossFit – CrossFit Weightlifting Squat Snatch (Practice) Metcon Metcon (4 Rounds for reps) 4 x 4 Minute Rounds: 30 Dubs 3 Squat Snatch 115/75 3 BF Burpee -rest 1:00 btw roundsmust get 30 dubs in the second round of each 4 minute interval for rx

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 rounds: 200m run 8 C2B 12 BJO 24/20 8 S2OH 155/105

BayWay CrossFit – CrossFit Metcon Hang Clean (1 RM)

BayWay CrossFit – CrossFit Metcon Metcon (Time) Partner WOD: 3 Rounds: 800m Run (split 200m) 30 G2OH 50/35s 30 Pull-ups*one person cannot do more than 2/3 of the work *Non working person must hold a wall sit (90 degree don’t cheat) *smallest set allowed on any movement is 5 reps