BayWay CrossFit – CrossFit Weightlifting Overhead Squat (7 x 2 – Tempo – 3s down + 1s in bottom – building ) Metcon Metcon (AMRAP – Reps) AMRAP x 12: 2 Rounds: 6 OHS 95/65 6 BJO 24/20 —— 2 Rounds: 12 OHS 6 BJO —– 2 Rounds: 18 OHS 6 BJO —— ect…the total time you have is 12 minutes. each set is 2 rounds long. after you finish 2 rounds you start the next set which is increasing the ohs by 6 reps.

BayWay CrossFit – CrossFit Metcon Metcon (Time) Dumbbell DT 5 Rounds: 12 DL 50/35 9 Hang Cleans 6 S2OH *any time DB rest on ground for more than 1s you must stop and do 25 Dbl Unders Gymnastics Metcon (No Measure) After Bash: Core Work

BayWay CrossFit – CrossFit Weightlifting Floor Press (4 x 5 – Building ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 300m Run 5 HSPU (RX+ Strict) 300m Run 10 HSPU 300m Run 15 HSPU etc…..

BayWay CrossFit – CrossFit Metcon Metcon (Time) 30 OHS 95/65 40 AM Situps 10/8 Ab Cals 20 OHS 40 AM Situps 20/16 Ab Cals 10 OHS 40 AM Sit Ups 30/24 Ab Cals

BayWay CrossFit – CrossFit Metcon Metcon (Calories) Teams of 3: AMRAP x 35: 6 Rounds: 15 Syncro OHS + Air Squat 95/65 15 Syncro TTB 15 Syncro BOB35:00 Minute Cap