Friday

19
Aug

Friday

Announcements

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

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 Lunges

10 Scap Ring Rows

8 Single Ring Ring Rows

Into…

2 ROUNDS

100m Run

8 Russian KB Swings

8 KB Goblet Squats

8 Scap Pull-Ups

8 Kip Swings

Strength

Back Squat (1×5 @ 60%)

1×5 @ 40%*

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 8 of 9

(Score is Weight)

Workout

Metcon (Time)

7 ROUNDS FOR TIME

10 KB Goblet Squats

5 Bar Muscle-Ups

RX: 53/35

RX+: 70/53

BMU Option 1: 5 Jumping BMU

BMU Option 2: 10 Pull-Ups or C2B Pull-Ups