Red Solo Cup

BayWay CrossFit – CrossFit


Metcon (4 Rounds for time)

500m Row @ 2k pace or faster – rest 2 minutes between rows
*if you have a 2k row time calculate your 500m pace by taking the total time and dividing it by four. For example: I have a 6:45 2k row time. First I need to multiply the 6 minutes by 60. 6*60=360. Then add the additional seconds. 360+45=405. Then divide that by four. 405/4=101*. Then convert that back to minutes:seconds. 101-60=41. 2k pace is 1:41


Overhead Lunge (USE DUMBBELLS – 5 x 50ft lunge AHAP )