BayWay CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Round Each:
8 Slam Balls
8 Alt Box Step Ups
8 Cal Bike
P1 completes one full round, while P2 holds a plank position, then switch.
Partner Strength
Power Clean (3×3)
3 x 3
Power Clean
*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
12 ROUNDS FOR TIME
3 Up-Downs
5 Power Clean 135/95
7 Box Jump 24/20
9/7 Cal Bike
*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.