BayWay CrossFit – CrossFit

Gymnastics

Rope Climb (5 Rope Climbs)

Ring Dips (2 Versions: Banded & Not)

Banded: Accumulte 30 reps AFAP

Not Banded: 15 Tempo Reps: 32X2

Hollow arch swings – Beat Swings (30 total swings)

https://youtu.be/4QfKGfa7EZU – Global flexion neutral and extension, hollow to arch. Quality of movement not speed

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7:

7 Deadlifts 255/165

7 BFB