Community WOD

BayWay CrossFit Staff – Community WOD

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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

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