BayWay CrossFit – CrossFit
Extended Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 7 Deadlift*
MIN 2 – 15 Double Unders + 1 Rope Climb
*Start moderate and build to workout weight
Metcon
Metcon (Time)
4 Rounds
70 Dubs (or 50 Reps of 4″ Plate Hops)
7 TNG Deadlift
2 Rope Climbs
RX+: 315/205
RX: 225/155
-16:00 Time Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog