BayWay CrossFit – CrossFit

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Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 12/10 Cal Bike (Moderate Effort)

MIN 2 – 5 Tempo Strict Pull-Ups (1111)

Metcon

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 10 Single DB Snatch

MIN 2 – 20 DB Goblet Squat

MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up

RX: 50/35

RX+: 70/50