BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS…

5 Push-Up + Pike

10 KB RDL

10 Scap Pull-Ups

into..

3 ROUNDS…

10 Ring Rows

10 RKBS (warm-up weight KB)

10 Up-Downs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

1 Strict Pull-up

2 Russian KB Swing 70/53 – 53/35

3 Up-Downs

*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.

**Vest optional for workout.

Finisher

Metcon (No Measure)

3 SETS

20 Heel Taps Over KB

20 Hollow Rocks

-Rest as Needed b/t Sets-