190308 – Bayway CrossFit
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190308

7
Mar

190308

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Rollout



400m run



Couch stretch

Spiderman

Lat Stretch



3 rounds:

10 Band Pull Aparts

10 Wall Angels

30′ Banded Walk



3 rounds:

10/7 cal bike

10 jumping lunges

10 Pushups



3 rounds:

4 lunge steps

4 box step ups

1 hspu

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

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