191015

14
Oct

191015

BayWay CrossFit – CrossFit

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Metcon

Metcon (Weight)

EMOM x 24 MINUTES

MIN 1 – 4 Front Squats

MIN 2 – 12/10 Cal Bike

MIN 3 – 2 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)

RX+: legless rope climbs

*Bar for the Front Squat must come from the floor.

**Options for Static Hold…

Hollow Hold

Superman Hold

Plank Hold

L-Sit

Wall-Sit

Tuck Hold

Bar Hang

Ring Support Hold

Bottom Dip Hold

KB Front Rack Hold
Log your weight for the Front Squat.