BayWay CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP x 25

12-9-6:

C&J

MU / RD (dbl reps)

2 Rounds:

30 Cal Row

30m HSW / 4 Wall Walks

AMRAP:

200m Run

4 FS

40 Dbl Unders

*Rest 3 minutes between 1&2 only no rest between 2&3

*workouts should be all out sprints because of the extended rest between workouts

155/105 – 205/145

115/80 – 175/115
**the time cap will be the amount of time left in class. the quicker we make it through everything the more time you will have.

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 Lunge Back Lean Back

10 Lunge Behinds

10 Leg Swings Inside & Out

10 Toe Pulls (calf stretch)

10 Pass throughs

10 Toe touches side to side with pvc

*after 2 rounds*

1 Minute – Banded Front Rack

10 red band pull apart
in efforts to speed up class so that we can maximize our time cap for this workout – if EVERYONE! – does this warm up before class then we will not need an extensive class warm up and will be able to start the demo and progression work sooner. If one person does not then we must go through the entire class warm up.