BayWay CrossFit Staff – Community WOD
Metcon
Metcon (Time)
For Time in Teams of 2:
50 Wallballs – Wall Sit
50 KBS – Plank
50 Vups – Hollow Hold (dead bug)
50 Goblet Squats – 90 degree squat
50 Push Ups – Plank
50 Box Jumps – Super Man
****10 burpees each btw stations****
*each team completes all 50 reps before moving to new station. Only one person can work at a time. The partner not working has to be doing the hold in order for the reps to count. If partner doing the hold stops then the partner working on the reps must stop as well. Before you start the next station each partner must complete 10 Burpees