BayWay CrossFit – CrossFit

Weightlifting

Front Squat (5 x 4 – AHAP ACross)

Metcon

Metcon (Time)

4 Round:

25 KBS 53/35

5 BMU

*modifty with 10 C2B

Extra Work

E: Metcon (No Measure)

EMOM x 16:

Even: 5/5 Single Arm DB Strict Press

Odd: 13 Situps
Extra work is to be done off to the side out of the way either before class or after. It wont be coached but if you have questions about a movement use youtube.