BayWay CrossFit – CrossFit Weightlifting Hang Clean (5 x 3 – Building to 3 RM) Clean Pull (6 x 2 – 100% ) Metcon Metcon (Time) Teams of 3 100 Thruster 50/35-35/20 -partners hold DL 365/225/295 100 Box Step Overs 24/14 -partners hold plank 100 TTB (200 KR) -partners hang on PU bar 600m Run w/ 1 DB 50/35-35-20 -partners complete 40 situps each 100 Parnter DL 365/225/295 -100 Sing OH DB Lunge 50/35-35/20 100 WB 20/14 -100 Burpees as team 600m run w/ 1 db 50/35-35/20 -40 situps each person

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 25 12-9-6: C&J MU / RD (dbl reps) 2 Rounds: 30 Cal Row 30m HSW / 4 Wall Walks AMRAP: 200m Run 4 FS 40 Dbl Unders *Rest 3 minutes between 1&2 only no rest between 2&3 *workouts should be all out sprints because of the extended rest between workouts 155/105 – 205/145 115/80 – 175/115**the time cap will be the amount of time left in class. the quicker we make it through everything the more time you will have. Warm-up Warm-up (No Measure) 2 Rounds: 200m Run 10 Lunge Back Lean Back 10 Lunge Behinds 10 Leg Swings Inside & Out 10 Toe Pulls (calf stretch) 10 Pass throughs 10 Toe touches side to side with pvc *after 2 rounds* 1 Minute – Banded Front Rack 10 red band pull apartin efforts to speed up class so that...

BayWay CrossFit – CrossFit Weightlifting Shoulder Press (5 x 3 – Across ) Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 chest-to-bar pull-ups Men use 65 lb. Women use 45 lb. CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. CrossFit Games Open 16.3 Teens 14-15 (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 3 bar muscle-ups Boys use 65 lb. Girls use 45 lb. CrossFit Games Open 16.3 Teens Scaled...

BayWay CrossFit – CrossFit Weightlifting Front Squat (5 x 3 – Across) Metcon Metcon (Time) RX 2 Rounds: RX+ 3 Rounds: 25 KBS 50 WB 53/35 – +70/53 20/14**sorry AM classes. your scores will not 100% be accurate. plz dont yell at me lol *Kettle bell choice goes in order of sign up

BayWay CrossFit – CrossFit Metcon Metcon (Time) 3 x 400m Swim Rest 2 mins between Metcon Metcon (AMRAP – Reps) AMRAP X 9: 6 Hang DB Snatch 50/35 6 ttb 9 Hang DB Snatch 9 ttb 12 hdbs 12 ttb Ect Scaled: 6 HDBS 35/20 6 Hang KR 9 HDBS 9 HDBS ect