BayWay CrossFit – CrossFit
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.