BayWay CrossFit – CrossFit

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Weightlifting

Bench Press (10-8-6-4-2 – rest 2 mins)

-build to a heavy working set of 10 reps. The goal here is for each set to be at or close to the max weight that you can do. The goal is not to build to a 2RM but to have 5 solid working sets.

Metcon

Metcon (No Measure)

3 Rds NFT:

20 Banded Tricep Pulldown

20 DB Floor Press w/ 3s negative

1:00 Plank on Hands (not forearms)