BayWay CrossFit – CrossFit

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Weightlifting

Back Squat (5 x 1 – ACROSS)

1-1-1-1-1

Back Squat*

*Build to a heavy single and do for 5 reps

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

15 Front Squat

RX: 95/65

RX+: 135/95

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Upper Back / Shoulders

(No Measure)