BayWay CrossFit – NC30
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
In team of 2 …
10 alt. Chest passes
100m Jog
10 alt. Over the head passes
5/5 Single Arm DB Power Clean
10 alt. Wall ball passes
Partner Metcon
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 15 MINUTES
100 Wall Balls
50 Dumbbell Power Cleans
200m Run (each)
*P1 works while P2 rests. Split work any way.
Optional Finisher
Metcon (No Measure)
PUMP SESH
2 SETS
10 DB Arnold Press (Right)
10 DB Bent Over DB Row (Right)
100 Bodyweight Russian Twists (50/side)
10 DB Arnold Press (Left)
10 DB Bent Over DB Row (left)
-Rest As Needed B/T Sets-