BayWay CrossFit – HOME
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Bike
5 Burpee Broad Jumps
10 KB Deadlifts
10 MB Front Squats
Into…
1 ROUND
:30 Bike
:30 Arm Haulers
8 Russian KB Swings
8 MB Push Presses
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2..
AMRAP x 14 MINUTES
60 Cal. Bike
60 Russian KB Swings
60 Wall Balls
*P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed.
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:45 Alt. V-Ups
:15 Rest
:45 Arm Haulers
:15 Rest
(No Measure)