BayWay CrossFit – HOME

Warm-up

Warm-up (No Measure)

2 ROUNDS (w/ KB or Backpack)

2:00 Run, Bike, or Row

8 KB Deadlift

16 Push-up Plank KB Taps

8 Box Step Overs or Alt Jumping Lunges

Partner Workout

Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME*

40 Cal. Bike

Immediately Into …

6 ROUNDS EACH

10 Russian KB Swing

8 Sit-Ups

6 Box Jump Overs

Immediately Into…

400m Run

*For the Bike, partners switch every 10 cals. For the Rounds, partners each complete 6 rounds…P1 works while P2 rests then switch. For the Run, partners run together.

-16:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME*

400m Run

Immediately Into …

6 ROUNDS

10 Backpack Russian Swing

8 Tuck-Ups w/ Backpack

12 Alt. Jumping Lunges w/ Backpack

Immediately Into…

400m Run

(Score is Time)