BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 2 – For time: 6 Rounds: 500m Row 400m Run *alt rounds. One partner does the row and the run before their partner starts their round. Each person does 3 complete rounds.

Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th.  BayWay CrossFit – CrossFit Weightlifting Split Jerk (FROM BEHIND THE NECK – 5 x 2 – Building ) Metcon Metcon (Time) 30-20-10 DB FS 50/35 Burpee Over DB

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 – AMRAP x 25: 200m Run ————- AMRAP: 10 DB FS 50/35 15 Pushups 10 TTB1 athlete runs 200m while other is working through the amrap. When athlete that is running returns they pick up where their partner is on the amrap. everytime you finish a round make sure you mark it.

Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th.  BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) 5 rounds: Min 1: 1 Rd Strict Cindy Min 2: Bike 12/9-15/12 Cals Min 3: Rest Min 4: ME CJ 115/75 – 155/105RX IS REGULAR CINDY AND 115/75 score is total number of clean and jerks. make sure you give yourself time to write down your reps after each round. RX & RX+ means you have to complete the rd of cindy or strict cindy as well as the designated bike cals. If you fail to complete one of those you will not recieve RX or RX+

Announcements We will be closed May 18th for the 6pm & 7pm classes, Closed completely on May 19th & 20th.  BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 10 KB Clean + 2 Lunges 53/35 200m run 5 BBJO 24/20KB Clean + 2 Lunge Single arm kb clean from the hang. While kb is resting on shoulder athlete does a lunge on one leg then alternates to the other. That = 1 rep. Then the athlete switches hands are repeates for the second rep. Gymnastics Metcon (No Measure) Coaches Choice Core or Grip Work!