BayWay CrossFit – NC30

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Warm-up

Warm-up (No Measure)

2:00 Bike (:30 EZ/ :30 Hard for 2:00)

2 ROUNDS

5/5 Single Arm Ring Row

10 Air Squats

5/5 Single Arm DB Strict Press

Metcon

Metcon (4 Rounds for reps)

TABATA

8 SETS, :20 WORK / :10 REST

Tabata 1 – Bike for Cal

Tabata 2 – Ring Row

Tabata 3 – Jumping Air Squat

Tabata 4 – DB Strict Press