BayWay CrossFit – CrossFit

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Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 7 Deadlift*

MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Metcon

Metcon (Time)

4 Rounds

70 Dubs (or 50 Reps of 4″ Plate Hops)

7 TNG Deadlift

2 Rope Climbs

RX+: 315/205

RX: 225/155

-16:00 Time Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog