BayWay CrossFit – CrossFit View Public Whiteboard Metcon Test 1 – 19′ (Time) 4 rounds: 4 Power Clean 4 Front Squat 4 S2OH RX+: 205/145 RX: 185/115 FT: 135/95

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (1rm) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Abs Metcon (No Measure) 3 Rounds: 10 DB OH Tricep Ext 10 Hanging Leg Raise – 4111

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 1k Bike or 400 m run – Couch Stretch: 2min Pigeon: 2min Baned Front Rack: 2min – 3 rounds: 5 Goblet Squats 50/35# 5/5 Press 5/5 Bent row 5/3 cal bike sprint – During Heat Transition: 5 Thruster Empty Bar 5 Scap pullups 5 Thruster 75/55 3-5 strict pullup 5 Thruster 95/65 3-5 kipping pullup Warm-up Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Masters (55+) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Chin-over-bar pull-ups Time cap: 20 minutes

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 20 25/20 cal bike 25 Burpee to plate 25 situps

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean Pull + Low Hang Clean (EMOM x 8 – 2 pull + 1 clean) Metcon Metcon (Time) For Time: Buy In: 150 dub 3 rounds: 30 DB Snatch 50/35 20 MB Clean 20/14 Cash Out: 150 Dubs