BayWay CrossFit – CrossFit

Weightlifting

Shoulder Press (3 x 10 @ 20RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

12 Cal Row

12 HSPU

Extra Work

Metcon (No Measure)

EMOM x 16:

Even: 8 DB Bent Over Row w/ 3030 Tempo

Odd: 12 Hollow Rocks
Extra work is to be done off to the side out of the way either before class or after. It wont be coached but if you have questions about a movement use youtube.