BayWay CrossFit – CrossFit
Metcon
Metcon (Time)
FOR TIME
21-15-12-9-9-12-15-21
Slam Ball 40/20
Cal Bike
Skill
Warm-up (No Measure)
POST-WORKOUT!
ON A 12:00 RUNNING CLOCK…
Practice Handstands or Handstand Walk
*Suggested Drills Include…
0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins – Free Play / Coach Guidance