BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Quickly build to heavy singles) Metcon Metcon (Time) 3 Rounds for time of: 400m Run 15 Toes-to-bar 9 Power Snatch, 135/95 RX: 115/80 – TTB Scaled: 95/60 – HKR Courtesy of CF Linchpin 180320

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5,5,4,4,3 – 32X1) Metcon Metcon (3 Rounds for reps) Amrap 3 minutes of: 10 Medicine Ball Cleans, 20/14 10/7 Calories, Rowing Scaled: 16/12 – 8/5 Rest 3 minutes & repeat. Rest 3 minutes & repeat again. Courtesy of CF Linchpin 180321

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Metcon Metcon (Time)

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Snatch (Build to Heavy 2 reps) Metcon Metcon (AMRAP – Rounds and Reps) ARMRAP x 10 30 Double Unders 5 Hang Squat Snatch RX+ – 135/85 RX – 105/70 Scaled – 75/55 Power Snatch + OHS & 30 Singles

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Build to 10 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7: 15-cal. row 15 push-ups RX: 12/12 Scaled: 10/10 (knee) .com 180320*4 round minimum work requirement