BayWay CrossFit – CrossFit

Weightlifting

Hang Clean (5 x 3 – Building to 3 RM)

Clean Pull (6 x 2 – 100% )

Metcon

Metcon (Time)

Teams of 3

100 Thruster 50/35-35/20

-partners hold DL 365/225/295

100 Box Step Overs 24/14

-partners hold plank

100 TTB (200 KR)

-partners hang on PU bar

600m Run w/ 1 DB 50/35-35-20

-partners complete 40 situps each

100 Parnter DL 365/225/295

-100 Sing OH DB Lunge 50/35-35/20

100 WB 20/14

-100 Burpees as team

600m run w/ 1 db 50/35-35/20

-40 situps each person