BayWay CrossFit – CrossFit
Warm-up (No Measure)
10 Med Ball Deadlifts
5 Burpee Broad Jumps
10 Med Ball Front Squats
10 Med Ball Hang Cleans (Squat or Power)
:30 Plank Hold
5 ROUNDS FOR TIME
12 Hang Squat Cleans (135/95)|(95/65)
(Score is Time)
*Reps, Loading, Volume*…
Row — athletes should choose a distance on the row that can be completed in 2:00 or less each round.
HSC — athletes should choose a weight on the barbell that can be completed in 2 sets or less each round- scale accordingly.
Row — we can sub 2:00 bike or 400m run
HSC — Hang power clean or we can sub a Russian KBS, or a Deadlift if we cannot perform a Hang Squat Clean or Hang Power Clean today.
Metcon (No Measure)
15 Rower Pike-Ups
30 Russian Twists