BayWay CrossFit – CrossFit

View Public Whiteboard

Skill

Warm-up (No Measure)

E4:00 x 12 MINUTES

3/3 Turkish Get-Up*

25’ SA OH Walking Lunge

*Light & Controlled, Both Up and Back Down to the Ground.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

400m Run

20 Air Squats

30 Sit-Ups

400m Run

20 KB Swing 53/35

30 Plate Hops

400m Run

20 Slam Ball 40/20

30 Lunges

*At a Moderate & Smooth Pace Throughout