BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

20 cal bike

400m run

20 cal bike

Line Drills:

Leg swings

Toe touches

Lunge back lean back

Lunge behind

Couch Stretch – 1 min each leg

Banded Front Rack – 1 min each arm

2 rounds:

10 hollow arch kips

10 Jumping Air Squats

Get barbell:

Thruster brief

Pullup brief

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
You must participate in tabata for Fran score to be input into computer

Metcon

Metcon (No Measure)

Tabata Situps

4 minutes – :20 on :10 off
You must participate in tabata for Fran score to be input into computer