BayWay CrossFit – Open Gym

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Warm-up

Warm-up (No Measure)

600m jog

then…

AMRAP x 8 Minutes

2, 4, 6, 8…

Burpee w/o push-up

Glute Bridges

Jumping Lunges

Workout

Metcon (Time)

For Time:

Buy In:

50 Burpees*

5 rounds:

12 DB Hang Power Clean 35/20

12 DB Suitcase Box Step-Over 24/20

Cash Out:

50 Burpees

*Cap Burpees at 5:00 for both Buy-In and Cash-Out.

Cool Down

Warm-up (No Measure)

2:00 Slow Pedal on Bike