BayWay CrossFit – CrossFit
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)