BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 300m Run 10 Dbl S2OH 15 Dbl Squat 30 Cal Row -rest 1 min- RX+: Dual 50/35 RX: 50/35 FT: 35/20 – 200m – 20 cal

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) On a 20:00 Clock: 4 Rounds: 24 KBS 16/12 cal bike 60 Dubs -then- Build to 1rm front squat RX+: 70/53 – must do ub sets of 30 on dubs RX: 53/35 FT: 35/26 – 10 dub attempts + 60 single Max: Front Squat

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 7 Rounds: 14 BBJO 21 Sit-ups RX+: 24/20 RX: 9/6 FT: No Box

BayWay CrossFit – Community WOD View Public Whiteboard Metcon Muscle Snatch (EMOM x 5 min – building) *REST 1 MIN BEFORE NEXT SNATCH COMPLEX. WILL START NEXT SNATCH COMPLEX AT THE 6 MINUTE MARK (REST FROM 5 TO 6TH MINUTE) Hang Snatch + BK Hang Snatch (EMOM x 5 min – buiding) *Pick bar up to hip. Lower down to top of knee and hit full snatch. Bring bar from overhead to the hip and lower down just below the knee and hit a full snatch from that hang postition* REST 1 MIN FROM END OF THIS EMOM BEFORE STARTING NEXT COMPLEX. YOU WILL START THIS COMPLEX AT THE 6 MINUTE MARK AND WILL FINISH AT THE 11 MIN MARK. START NEXT COMPLEX AT 12 MINUTE MARK. Snatch Pull to Pockets + 2” Snatch (8 mins to find max of complex) *REST 5:00 FROM END OF THIS EMOM AND START...

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 10 C2B 15 BF Burpee 10 Power Clean 500m Row RX+: 5 BMU – 115/75 (must be ub) RX: 95/65 (must be ub) FT: 75/55 – pulp mod of choice – 350m row