BayWay CrossFit – CrossFit

View Public Whiteboard

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Gymnastic Kipping Pull-up

Progression…

Controlled Kip

Dynamic Kip

Kip + Knees-Up

Single Pull-up

2 Kip – 1 Pull-up – 2 Kip

Connected Kipping Reps

(No Measure)

Workout

Metcon (3 Rounds for time)

3 SETS

30 DB Hang Squat Clean

30 Pull-ups

800m Run

-Rest 1:30 b/t Sets-

RX: 35/20

RX+: 50/35

*Workout is the DB variation of the Hero Workout “Badger”

(Score is Each Set for Time)