BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) 2 X 10:00 AMRAPs 60/50 Cal Bike -then in remaining time- 3 HSPU 3 KBS 6 HSPU 6 KBS …continue adding 3 reps until time runs out -rest 5:00 btw amraps- RX+: strict hspu – 70/53 RX: 53/35 FT: 50/40 cal – pike – 44/26*100 rep minimum*

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (4 x 3 – E90s – across) Metcon Metcon (Time) 3 Rounds: 30 WB 60 Dubs RX+: 30/20 RX: 20/14 FT: 16/12*12 Min Cap*

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 1492 WOD (AMRAP – Rounds and Reps) AMRAP x 16 1 Sqt Snatch 165/105 4 BF Burpee 9 Cal Bike 2 RMU

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 16 1 MILE RUN AMRAP Cindy 5 Pullups 10 Pushups 15 Air Squats RX+: Vest 20/14

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 25/20 Cal Row 2 Rounds: 15 DB Deadlift 15 DB FR Lunge RX+: 70/50 RX: 50/35 FT: 35/20