BayWay CrossFit – NC30
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
14 American Kettlebell Swings
14 Cal. Row
14 Alt. KB Goblet Lunges
Optional Finisher
Metcon (No Measure)
Accumulate 3:00 Hollow Hold*
*Every time you break, perform 30 Mountain Climbers