BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Increase intensity (pace) with each AMRAP!
AMRAP 4:00
:30 Plank
8/8 Split Squats
20 Single Unders
Into…
AMRAP 3:00
20 Alt Plank Shoulder Taps
16 Alt Box Step Ups
15 DU (30 Singles)
Into…
AMRAP 2:00
5 Up-Downs
10 Alt Step Ups w/ KB in Goblet
20 DU (40 Singles)
Workout
Metcon (AMRAP – Reps)
EMOM x 18 MINUTES
MIN 1 – :50 Max Double Unders
MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*
MIN 3 – :50 Ring FLR
*KB can be held any way.
Score is combined total of Dubs and Step-Ups