BayWay CrossFit – CrossFit Weightlifting Push Jerk (10 Minutes to build to 3RM from ground ) bc of time needs you will have no longer than 10 minutes to do this Metcon Metcon (Time) 3 Rounds: 60 Air Squats / 30 Pistol Squats 20 DB S2OH 50/35 rest 2:00 200m OH Carry 50/35

BayWay CrossFit – CrossFit Metcon Metcon (Time) 21-18-15 BJO 24/20 – 30/24 DL 225/155 – 275/185 Run 400 meters

BayWay CrossFit – CrossFit Gymnastics Front Squat (3 x 5 – Do every 2 rounds of Muscle Ups or RR) Only for those that did not do the front squat yesterday. Muscle-ups (Every 90s x 9 Minutes: 4 Muscle Ups ) Ring Rows (Every 90s x 9 Minutes: 12 Ring Rows) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8: 8 KBS 53/35 32 DU

BayWay CrossFit – CrossFit Weightlifting Front Squat (3 x 5 ) we are not doing the front squats in the eveing classes today. Sorry for the inconvenience. Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD: AMRAP x 16: You Go I Go Style 125 Burpees w/ Remaining Time AMRAP 12/8 AB Cals 10 K2EPartners must do at least 5 Burpees before they switch. Partner must complete the Cals and k2e before their partner can start bike

BayWay CrossFit – CrossFit Metcon Metcon (Time) For Total Time: 800m Row 2:00 rest 800m Row 2:00 rest Isabel***First, don’t be that person who cuts their rest short so they can have a faster time. ***Record your first two rows as seperate times. Make sure you write down what time you ended your second row and when you are suppose to start Isabel, that way we can record that time as well. But todays workout will be the total time it takes you to complete the row + rest + row + rest + Isabel. Metcon 800m Row (Time) Max Effort 800m Rowrest 2:00 800m Row (Time) Max Effort 800m Rowrest 2:00 Isabel (Time) For Time: 30 Snatches, 135# / 95#