BayWay CrossFit – CrossFit

Weightlifting

Split Jerk (5 x 2 – building )

Metcon

Metcon (Time)

21-15-9

S2OH 135/85 – 155/105

PU / C2B

Extra Work

Metcon (No Measure)

5 rounds:

800m bike

Rest 30s

12/8 Cals ALL OUT

-rest 2:00-

Wattage Goals on 800m

Beginner: 200-300

Intermediate: 350-500

Advanced: 550+