BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS, tabata style (:20 on/:10 off) Mov 1 – Row (increase pace each round) Mov 2 – Russian KB Swing (last round bump to American swing) Mov 3 – Alt. Goblet Lunges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 Rounds: 15 Wallballs 20/14 3 Front Squats 205/135 *all movements must be done UB RX+: 30/20-225/155Read More