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

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 – AMRAP x 30: 10 SC 95/65 200m Run w/ 25# 20 Vups 10 C2B PU *alt every round

BayWay CrossFit – CrossFit Weightlifting Kneeling Upright KB Press (3 x 10/10 – AHAP – Across) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 10 HSPU (+ Def 6/3″) 20/15 Cal Row 10 Pistol (Alt)

BayWay CrossFit – CrossFit Metcon Metcon (Time) 4 Rounds: 21/18 AB Cals 15 S2OH 95/65 9 BFB

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 4: 18 DL 9 BMU / 18 RD ME Dbl Unders rest 2 Minutes AMRAP x 4: 15 DL 7 BMU / 15 RD ME Dbl Unders rest 2 Minutes AMRAP x 4: 12 DL 6 BMU / 12 RD ME Dbl Unders Deadlift Weights: RX – 205/135 – 255/165The score is the number of Dbl unders you get. If you did singles then divide your reps by 3 and that will be your score. Each AMRAP is only 4 minutes long so during that make sure you are going as hard as you can!