BayWay CrossFit – CrossFit
Metcon
Metcon (Weight)
EMOM x 24 MINUTES
MIN 1 – 4 Front Squats
MIN 2 – 12/10 Cal Bike
MIN 3 – 2 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
RX+: legless rope climbs
*Bar for the Front Squat must come from the floor.
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.