BayWay CrossFit – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
5 sets:
1. 15s Ring Support
2. 10 Plyo Pushup onto Plate or 5-8 Ring Dip (weighted if possible)
3. 10 Inverted BB Row – 2020 or 5 strict false grip ring chin-up
4. 10 Hollow Rocks
***move consistently through all the sets you will have 15 minutes to complete
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12:
30 Dubs
16 DB Reverse OH Lunges (8/8)
RX+: 50 Dubs – 50/35
RX: 50/35
SC: 35/20 – 10 Dub attempts + 30 Singles
*4 ROUND WORK REQUIREMENT*