BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 25/20 Cal Row 2 Rounds: 15 DB Deadlift 15 DB FR Lunge RX+: 70/50 RX: 50/35 FT: 35/20

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (EMOM x 8 – 3 reps from ground – building) Metcon Metcon (Time) 2 Rounds: 600m Run 20 C2B RX+: C2B RX: PU FT: Banded + 20 Pushups

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Practice (Accumlate 2:00 Inverted) Learn to flip up on a wall, hspu, handstand walk – basic techniques Metcon Metcon (3 Rounds for reps) 3 x 3:00 AMRAP 20 Cal Bike 20 Front Squat ME S2OH -REST 3:00- *Lose 2 reps each round RX+: 135/95 RX: 115/75 FT: 95/65*minimum work requirment = 125 reps

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 1K Row 80 Dubs 30 KBS -rest 2:00- 2 Rounds: 500m Row 40 Dubs 15 KBS -rest 2:00- 3 Rounds: 250m Row 20 Dubs 10 KBS RX+: 70/53 RX: 53/35 FT: 44/26