BayWay CrossFit – CrossFit

Weightlifting

Paused Front Squat (Build to Heavy 5 rep w/ 1 seocond pause)

no bouncing out of bottom is allowed

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 4 Minutes for as long as possible:

2 Rounds:

200m Run

6 TTB

12 WB 20/14