WOD

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 Rounds: 15/12 Cal Bike 12 Thruster 75/55 9 Pullup rest 2:00 (Row=20/16)
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BayWay CrossFit – CrossFit Weightlifting Paused Front Squat (Build to Heavy 5 rep w/ 1 seocond pause) no bouncing out of bottom is allowed Metcon Metcon (AMRAP – Rounds and Reps) Every 4 Minutes for as long as possible: 2 Rounds: 200m Run 6 TTB 12 WB 20/14
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BayWay CrossFit – CrossFit Weightlifting Squat Clean (Technique and build to a heavy 3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14: 2 Strict MU / 2 RMU 6 Squat Clean 185/115 12 Cal Bike
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BayWay CrossFit – CrossFit Metcon 5k Run (Time) Max Effort 5k Run
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BayWay CrossFit – CrossFit Metcon Metcon (7 Rounds for reps) 7 rounds: 1 Min DB Snatch 50/35 1 Min DB OHS 1 Min Max Cal Bike 1 Min Rest
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