BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 30: 500m Row 15 TTB / Vups Extra Work Metcon (No Measure) EMOM x 16: Odd: 8/8 Single Arm Bench Press Even: 12 RKBS -AHAP

BayWay CrossFit – CrossFit Weightlifting Split Jerk (5 x 2 – building ) Metcon Metcon (Time) 21-15-9 S2OH 135/85 – 155/105 PU / C2B Extra Work Metcon (No Measure) 5 rounds: 800m bike Rest 30s 12/8 Cals ALL OUT -rest 2:00- Wattage Goals on 800m Beginner: 200-300 Intermediate: 350-500 Advanced: 550+

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 800m Run 25 Squat Clean 50 BFB 800m Run RX: 185/115 RX+: 225/145Workout Rules: @ 15:00 you must start burpees if you are not already there @ 25:00 you must start run if you are not already there

BayWay CrossFit – CrossFit Metcon Metcon (Time) How to split: 200m on runs 25 on wb 25 on db

BayWay CrossFit – CrossFit Metcon Metcon (Time) 6 Rounds: 50 Dubs 10-8-6-4-2-1 Hang SC RX: 95-115-135-155-185-205 / 65-75-85-105-115-125 RX+: 155-185-205-225-245-275 / 105-115-125-145-155-165 Extra Work Metcon (No Measure) 6 Rounds: 200m Run 20 Jumping Lunges 15 Leg Raises rest 1:00 btwExtra work is to be done off to the side out of the way either before class or after. It wont be coached but if you have questions about a movement use youtube.