Updated my bios pc keep crashing

so yeah that's pretty much what happened

i downloaded the latest version for my exact motherboard (asrock 970 pro3 r2.0)

it said it installed succesfully and well ever since i get bluescreen errors every 5-10 mins

for example (memory management, clock watchdog timeout, kmode exception unhandled...)

i didn't have a backup, and i'm really despserate. will downgradingthe bios work?

or what will ...

please help...

Did you try reflashing the bios?

easy fix ufei64.exe download it and copy directly on to main hardrive

might want to redo windows aswell

now setup is install mb driver in order driver online no utilles but app charger and unlocker 3tb .AMD Catalyst Control Center dont unless running sli look up furter instruction. reseason outdate untily clash if know how overclock use it otherwise dont install.
setting up window 7-8 during install sata driver first if dont work bios ide mode , secound ufei support 1.5 bios ok but issue locate online ufei64.exe copy to main hardrive fixed , next is compaitabley issue graphic card amd install onley driver no untily next AMD Catalyst Control Center 14.4.1 has working great because AHCI conflict with mb, 

sorry very detail