BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

200/150m Row (RPE 5-6)

5 Inch Worm + Push-Up

10 Alt. Groiners

10 Roll & Reach

Into…

2 ROUNDS

200/150m Row (RPE 7-8)

5 Burpees

20 Alt. Mountain Climbers

10 Alt. Hip 90-90s

Workout – All

EMOM x 24 MINUTES (AMRAP – Reps)

MIN 1&2 – 500/400m Row

MIN 3 – Max Burpees over Rower

MIN 4 – Rest

(Score is Lowest Burpees)

Cool Down – All

ON A 6:00 RUNNING CLOCK… (No Measure)

Foam Roll Upper Back & Shoulders

(No Measure)