BayWay CrossFit – Clinic

Warm-up

Warm-up (No Measure)

-Partner WB Toss

-Seated Ball Pass

-Partner Squats w/ Ball

-Leg Swings

-Toe Touches

-Lunge Back

-Quad Pull

-Toe Pull

-Lat Stretch

Metcon

Metcon (No Measure)

Relay Race:

3 Burpee

6 Lateral Jumps KB

9 Goblet Squats

12 Sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12:

200m Bike

10 Pull-ups

10 KBS

200m Bike

10 Sit-ups

25′ Walking Lunge