BayWay CrossFit – CrossFit Gymnastics Rope Climb (5 Rope Climbs) Ring Dips (2 Versions: Banded & Not) Banded: Accumulte 30 reps AFAP Not Banded: 15 Tempo Reps: 32X2 Hollow arch swings – Beat Swings (30 total swings) https://youtu.be/4QfKGfa7EZU – Global flexion neutral and extension, hollow to arch. Quality of movement not speed Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7: 7 Deadlifts 255/165 7 BFB

BayWay CrossFit – CrossFit Metcon Metcon (Time) 2 rounds: 4-8-12-16-18 DB Snatch 50/35 WB 20#/14#

BayWay CrossFit – CrossFit Weightlifting Shoulder Press (1rm) Metcon Metcon (Time) 3 rounds: 30 KBS 53/35 20 Cal Row 10 HSPU

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8 12 Cal Bike 12 OHS 95/65 Rest 4 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 8: 12 BJO 24/20 12 Pullups Rest 1 minute Metcon (AMRAP – Rounds and Reps) AMRAP x 2: KBS 53/35

Announcements No 12pm Noon on Thursday 8/10 and no Saturday clas 8/12 BayWay CrossFit – CrossFit Weightlifting Bent Over Row (5 x 5 ) Metcon Metcon (Time) 4 Rounds: 200m run 15 Situps 10 PC 155/95