BayWay CrossFit – CrossFit

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Weightlifting

Back Squat (Build to 5rm )

Metcon

Metcon (Calories)

AMRAP x 2

ME Cal Bike

Optional Cool Down

Warm-up (No Measure)

OPTIONAL COOL DOWN

3 SETS WITH A PARTNER

Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*

*Cycle between…

Up-Dog

Down-Dog

Seated Forward Fold

Trunk Twist (L)

Trunk Twist (R)