BayWay CrossFit – CrossFit
Metcon
Warm-up (No Measure)
100 Singles or 50 Dubs
Line Drills:
slow bear crawl
spider man
broad jumps
leg swings
toe touches
duck walk
stitch tricep, calves and hamstrings
Metcon
Metcon (Time)
RX+
For Time:
50 Dubs
25 DB Snatch (RA only)
50 Dubs
25 DB Push Press (RA only)
50 Dubs
50 WB 30/20
50 Burpee
50 Dubs
25 DB Push Press (LA Only)
50 Dubs
25 DB Snatch (LA Only)
50 Dubs
50/35#
RX
For Time:
40 Dubs
20 DB Snatch (RA only)
40 Dubs
20 DB Push Press (RA only)
40 Dubs
40 WB 20/14
40 Burpee
40 Dubs
20 DB Push Press (LA Only)
40 Dubs
20 DB Snatch (LA Only)
40 Dubs
50/35#
SC
For Time:
50 Singles
20 DB Snatch (RA only)
50 Singles
20 DB Push Press (RA only)
50 Sinlges
25 WB 16/12
25 Burpee
50 Singles
20 DB Push Press (LA Only)
50 Singles
20 DB Snatch (LA Only)
50 Singles
35/20#
Cool Down
Warm-up (No Measure)
cool