Announcements
October 9th – Tie-Dye Day
BayWay CrossFit – 60
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Jumping Jacks
5 Scap Pull-Ups + 5 Kip Swings
8 Single DB Front Squat
6 Up-Downs
Strength
Back Squat (3-3-3*)
*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
15-12-9-12-15
DB Front Squat
C2B Pull-Up
*After each full set, complete 10 Up-Downs
RX: 35/20
RX+: 50/35