BayWay CrossFit – CrossFit

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Skill

Warm-up (No Measure)

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16

50/40 Cal Bike

50 Wall Ball 20/14

10 RMU