BayWay CrossFit – CrossFit

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Metcon

Metcon (Time)

EVERY 3 MINUTES FOR 30 MINUTES…

15/12 Cal Bike

12 HR Push-up

9 BJO 24/20
Score is your slowest round!

Optional Finisher

Warm-up (No Measure)

3 SETS FOR QUALITY*

15 DB Bent Over Row

30 Deadbugs

*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.