BayWay CrossFit – CrossFit Metcon Metcon (Time) For Total Time: 800m Row 2:00 rest 800m Row 2:00 rest Isabel***First, don’t be that person who cuts their rest short so they can have a faster time. ***Record your first two rows as seperate times. Make sure you write down what time you ended your second row and when you are suppose to start Isabel, that way we can record that time as well. But todays workout will be the total time it takes you to complete the row + rest + row + rest + Isabel. Metcon 800m Row (Time) Max Effort 800m Rowrest 2:00 800m Row (Time) Max Effort 800m Rowrest 2:00 Isabel (Time) For Time: 30 Snatches, 135# / 95#

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Time: 55 BOB 34 OHS 95/65 or FS 155/105 21 Muscle Ups or 55 Calories on AB 20:00 Cap

BayWay CrossFit – CrossFit Weightlifting Split Squat (3 x 12/12 – 50/35# DB’s) Metcon Yucky (Time) 21-15-9 AB Cals Thruster 95/65

BayWay CrossFit – CrossFit Gymnastics L-Sit (Accumulate 2:00 hanging from pullup bar) Metcon Metcon (Time) 6-9-12-9-6 BOB OHS 135/85 C2B

BayWay CrossFit – CrossFit Metcon Metcon (8 Rounds for reps) 8 Rounds x 3 minutes: 250m Row 4 MU / 12 RD 10 Sing Arm DB PJ 50/35 *alternate arms each rep *all reps completed = rx/rx+