BayWay CrossFit – CrossFit

Metcon

Metcon (Time)

27-21-15-9

Thruster

SDHP

RX: 95/65

RX+: 135/95

Extra Work

Metcon (No Measure)

7 Rounds:

10/7 Cal Bike Sprint

rest 90s between
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.