BayWay CrossFit – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS, tabata style (:20 on/:10 off)

Mov 1 – Row (increase pace each round)

Mov 2 – Russian KB Swing (last round bump to American swing)

Mov 3 – Alt. Goblet Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14 American Kettlebell Swings

14 Cal. Row

14 Alt. KB Goblet Lunges

Optional Finisher

Metcon (No Measure)

Accumulate 3:00 Hollow Hold*

*Every time you break, perform 30 Mountain Climbers