BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Figure 8 Run

Then…

3 ROUNDS

5 Bootstrappers

10 Cossack Squats

10 Scap Pull-Ups

5 Kipping Swings

10 Deadlift

Metcon

“MAMBA & GIGI” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES:

5 Ring Muscle Ups

8 Power Cleans 185/125#

24 Box Jump Overs 30/24”

13 Burpee Over Bar

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

10 DB Renegade Rows

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

(No Measure)