BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1,000m Bike

400m Run

3 rounds:

20 sec hollow rock hold

20 sec superman hold

rest 20 sec

*roll from hollow to super man on coaches cadence

PVC Pipe warm up

Metcon

Metcon (Time)

RX+

For Time:

30-20-10

Deadlift 275/185

Hang Power Clean 185/135

RX

For Time:

30-20-10

Deadlift 225/155

Hang Power Clean 155/115

SC

For Time:

30-20-10

Deadlift

Hang Power Clean

Cool Down

Warm-up (No Measure)

1-2 mins hamstring

1-2 mins delt smash