Friday

2
Sep

Friday

Announcements

September 6th – Start of “Lazy Macros Challenge” – $20 Entry

BayWay CrossFit – Free Trial

View Public Whiteboard

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

MAX Alt. Single DB FR Lunges

STATION 2

:45 Side Plank (R)

:45 Side Plank (L)

STATION 3

MAX Alt DB Snatch

STATION 4

:45 Plank

:45 Superman Hold

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

MAX Alt. Single DB FR Lunges

STATION 2

:45 Side Plank (R)

:45 Side Plank (L)

STATION 3

MAX Alt DB Snatch

STATION 4

:45 Plank

:45 Superman Hold

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

MAX Alt. Single DB FR Lunges

STATION 2

:45 Side Plank (R)

:45 Side Plank (L)

STATION 3

MAX Alt DB Snatch

STATION 4

:45 Plank

:45 Superman Hold

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

MAX Alt. Single DB FR Lunges

STATION 2

:45 Side Plank (R)

:45 Side Plank (L)

STATION 3

MAX Alt DB Snatch

STATION 4

:45 Plank

:45 Superman Hold

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

MAX Alt. Single DB FR Lunges

STATION 2

:45 Side Plank (R)

:45 Side Plank (L)

STATION 3

MAX Alt DB Snatch

STATION 4

:45 Plank

:45 Superman Hold

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

MAX Alt. Single DB FR Lunges

STATION 2

:45 Side Plank (R)

:45 Side Plank (L)

STATION 3

MAX Alt DB Snatch

STATION 4

:45 Plank

:45 Superman Hold