BayWay CrossFit – CrossFit

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Metcon

Metcon (6 Rounds for reps)

EMOM x 24

MIN 1 – Cal row

MIN 2 – BJO 24/20

MIN 3 – Slammer Lunge 40/20

MIN 4 – Sit-Ups

*:45 work / :15 rest for all movements

Optional Finisher

Warm-up (No Measure)

“RUMP PUMP”

3 SETS

25 Glute Bridge-ups

into…

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-