BayWay CrossFit – Community WOD Metcon Metcon (Time) 4 Rounds: 16/12 Cal AB 16 DB Snatch 50/35 16 OH LUnge 50/35 16 Situps

BayWay CrossFit – CrossFit Metcon 10k Bike (Time) Weightlifting Split Squat (3 x 14/14 – AHAP – Across)

BayWay CrossFit – CrossFit Weightlifting Bench Press (3 x ME Body Weight Reps ) Metcon Metcon (Time) For Time: 150 WB 20/14 *Every break = 45 Dbl Unders

BayWay CrossFit – CrossFit Metcon May Test 17′ (AMRAP – Rounds and Reps) AMRAP x 16: 400m Run 21 KBS 53/35 12 HSPU

BayWay CrossFit – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here