BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (EZ pace)

10 Scap Push-Ups

10 Scap Pull-Ups

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Ball Thruster

1 ROUND

:30 Row (MOD pace)

10 Kipping Swings

5 Wall Ball Front Squats

5 Wall Ball Push Press to Target

5 Wall Balls

1 ROUND

:30 Row (SPRINT)

10 Kipping Swings

10 Wall Balls

Metcon

Metcon (Time)

Partner WOD:

For Time:

800m run (split 200m)

50/40 Cal row

25 RMU or 40 C2B

60 Syncro Wallbals 20/14 – 30/20

Finisher

Warm-up (No Measure)

FOR QUALITY

100 Hollow Rocks

(No Measure)