BayWay CrossFit – CrossFit
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100-80-60-40-20
Cal Bike
50-40-30-20-10
“Syncro” Walking Lunges
*On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.
**While on the Bike portion, the resting partner must hold (1) KB (53/35)|(35/26) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge.
***Option for teams to choose “Syncro Wall Balls” (20/14)|(14/10) with 40-35-25-20-15 rep scheme. Both partners complete WB in sync until the number is reached.
Optional Finisher
Metcon (No Measure)
3 SETS
20 Quad Heel Touches
20 Hollow Rocks
-Rest as Needed b/t Sets-
(No Measure)