Announcements
September 6th – Start of “Lazy Macros Challenge” – $20 Entry
BayWay CrossFit – Free Trial
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