BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 rounds: 500m row 20 Burpee OR 10 Thrusters 115/75 Extra Work Strict Toes-To-Bar (3 x 6-10) KB Strict Press (3 x ME Press (dual)) Chin Up Hold (3 x ME)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (4 X 2) Metcon Metcon (Time) For Time: 6-9-12 Power Clean 135/95 BMU

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (10 Rounds for reps) 10 rounds: 1 min on / 1 min off 8 DB FS 50/35 ME Shuttle Run rx+: 70/50

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Travis Manion+ (Time) 7 Rounds: 400m Ruck 30/20 29 Back Squat 135/95 Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click here

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3 x 10 – rest 1:00 – goal is more than last week) *last set is a max UB set Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 10 PJ 135/95 200m run