BayWay CrossFit – CrossFit Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. Weightlifting Snatch

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 6: 30 Dubs 50′ DB FR Lunge 50/35 Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 30 WB 20/14 15 Burpe ODB

BayWay CrossFit – CrossFit Weightlifting Front Squat (3 x 6 – ahap) Metcon Metcon (Time) 4 Rounds: 10 OHS 135/95 200m Run 5 RMU/10 Ring Dip

BayWay CrossFit – CrossFit Weightlifting Strict Pullups (3 x ME) *Grip *Shoulder Position *Scap Retraction *Hollow Body Bent Fly (3 x 8 – 30X1) Metcon Metcon (AMRAP – Reps) AMRAP x 10: 15 Air Bike Cal 20 TTB

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 18: 21 Thrusters 75/55 15 Hang Power Cleans rest :90s 18 Thrusters 95/65 12 Hang Power Cleans rest :90s 15 Thrusters 135/95 9 Hang Power Cleans rest :90s 12 Thrusters 155/105 6 Hang Power Cleans rest :90s 9 Thrusters 185/125 3 Hang Power Cleans rest :90s 6 Thrusters 205/145 ME Hang Power Clean