BayWay CrossFit Staff – Baytown FitCamp

Warm-up

Mobility

Warm-up

2 Rounds

150M Sprint on Rowe

10 Lunges (5 /side)

Metcon

Metcon#1

2 Rounds

10 KBS

200M Run

Rest 2 Minutes then;

Metcon# 2

2 Rounds

10 Dumbbell Snatch

200M Row (Sprint)

Rest 2 min. then;

2 Rounds

10 Squats

10 Ring Rows

Cool Down

50 Hollow Rocks