BayWay CrossFit – CrossFit

Weightlifting

Back Squat (6,5,4,3 – Tempo: 32X1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12:

9 DB DL 50/35

6 Burpee

3 DB PC

Extra Work

Metcon (No Measure)

4 x 1k Row @ 2k pace + 8s

rest 90s