BayWay CrossFit – CrossFit Metcon Metcon (4 Rounds for time) 500m Row @ 2k pace or faster – rest 2 minutes between rows*if you have a 2k row time calculate your 500m pace by taking the total time and dividing it by four. For example: I have a 6:45 2k row time. First I need to multiply the 6 minutes by 60. 6*60=360. Then add the additional seconds. 360+45=405. Then divide that by four. 405/4=101*. Then convert that back to minutes:seconds. 101-60=41. 2k pace is 1:41 Weightlifting Overhead Lunge (USE DUMBBELLS – 5 x 50ft lunge AHAP )

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 Rounds: 15 PS 75/55 400m Run 15 TTB

Announcements No class 6&7p Thursday 5/18 & No class Friday 5/19 BayWay CrossFit – CrossFit Metcon 5k Run (Time) Max Effort 5k Run Weightlifting Overhead Squat (7 x 2 – Tempo: 2s down 1s bottom – Building)

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP x 8: 6 DL 185/125-225/155 6 AB Cals 8 DL 8 AB Cals 10 DL 10 AB Cals etc…. Rest 2 Minutes AMRAP x 8: 6 TTB 6 AB Cals 8 TTB 8 AB Cals 10 TTB 10 AB Cals

BayWay CrossFit – CrossFit Metcon Metcon (Time) Teams of 2 – For time: 6 Rounds: 500m Row 400m Run *alt rounds. One partner does the row and the run before their partner starts their round. Each person does 3 complete rounds.