BayWay CrossFit – CrossFit
Weightlifting
Snatch (1RM)
Clean and Jerk (1RM)
Metcon
CrossFit Liftoff (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
CrossFit LIftoff Scaled (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
25 jumping pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 jumping pull-ups