BayWay CrossFit Staff – CrossFit

Weightlifting

Snatch + Hang Snatch + OHS (Build to 1RM)

Snatch + Hang Snatch + OHS (3 x 1 @ 75% of Max)

Gymnastics

Handstand Walk (4 x 50′)

modify with:

4 x 6 wall walks

or

4 x 1:00 HS Wall Holds

Metcon

Metcon (Time)

6 Rounds:

25 BJO 24/20

20 Thruster 45/35

15 Burpee

10 Pullup

*rest 2:00 btw rds*