BayWay CrossFit – CrossFit

Weightlifting

Back Squat (50×10, 60×8, 70×6, 80×4, 85x4x3)

Every 90s for all sets shouldn’t take longer than 11 minutes

Metcon

Metcon (Time)

5 Rounds:

25 Cal Row

20 Wallball 20/14

15 Snatch 75/55

5 Rounds:

20/15 Cal Row

16 Wallball

8 Snatch 75/55