BayWay CrossFit – CrossFit

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Workout

Metcon (Time)

Teams of 2:

4 rounds:

400m partner run

20 Box Jumps 24/20

40 KBS 53/35

20 DB Push Press 35/20

40 Wallball 20/14

*alt movements each round but run 400m together

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

4:00 Calf & Ankle Work on KB or Bar

4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.