BayWay CrossFit – CrossFit Weightlifting Weighted Step-ups (3 x 8/8 – 3131) Guys use a 24” box and ladies 20”. 3131 represents the tempo that you’ll keep on the box. Starting with your foot on the box you will step up but taking 3 seconds to get there, pause for 1 second on top, and lower down with a 3 second tempo, 1 second pause on the floor. Do all 8 on one leg then all 8 on the other. Use dumbbells for loading Metcon Metcon (Time) 1,000m Row 4 rounds: 15 Pushups 50’ DB FR Lunge 50/35 1,000m Row 4 rounds: 10 HSPU 50’ DB FR LungeEach of these 4 round workouts start with a 1k Row. They are done back to back, no rest between the 4th round of the first workout and 1k Row that starts the second workout.

BayWay CrossFit – CrossFit Weightlifting Snatch (Technique and Heavy Single Time) Metcon Metcon (Time) 3 Rounds: 6-4-2 Squat Snatch 135/85 – 165/115 200m Run rest 2:00RX+ is required to complete 4 rounds in the given time. RX is required to complete 3 rounds.

BayWay CrossFit – CrossFit Metcon Metcon (Time) 40-30-20-10 TTB Wallball 20/14 Weightlifting Farmer’s Carry (3 x 50m w/ heaviest kbs you can. Rest as needed bt)

BayWay CrossFit – CrossFit Metcon Metcon (6 Rounds for reps) 6 x 3:00 12 Burpee Pullup 12 DB S2OH 50/35 – 80/50 ME Bike Cals Rest 2:00 btw rds

BayWay CrossFit – CrossFit Weightlifting Squat Clean Thruster + Push Press + Push Jerk + Split Jerk (7 x 1 – building) all reps touch and go Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7: 5 SDHP 115/75 5 HSPU rest 3:00 Metcon (AMRAP – Reps) AMRAP x 7: 200m Farmer Carry + Waiter Carry 53/35 & 25/15 Remaining Time ME KBS 53/35