BayWay CrossFit – CrossFit

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Weightlifting

Back Rack Lunge (10-10-10)

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

20 Slam Balls 40/20

40 Slam Ball Lunges*

20 TTB

*Bear hug hold with ball.