BayWay CrossFit – CrossFit

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Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice HS Walk Skill*

*Beginner – Bear Crawl or Box Walk

Intermediate – Box Walk or Guided Walk

Advanced – Guided Walk or Free Walk

(No Measure)

Metcon

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – MAX Push-Ups

MIN 2 – 13/8 Cal Bike

MIN 3 – MAX V-Ups

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling Lat (L)

2:00 Foam Rolling Lat (R)

(No Measure)