BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1,000m Bike
400m Run
3 rounds:
20 sec hollow rock hold
20 sec superman hold
rest 20 sec
*roll from hollow to super man on coaches cadence
PVC Pipe warm up
Metcon
Metcon (Time)
RX+
For Time:
30-20-10
Deadlift 275/185
Hang Power Clean 185/135
RX
For Time:
30-20-10
Deadlift 225/155
Hang Power Clean 155/115
SC
For Time:
30-20-10
Deadlift
Hang Power Clean
Cool Down
Warm-up (No Measure)
1-2 mins hamstring
1-2 mins delt smash