BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) 3 SETS 50′ Slow Table-Top Bear Crawl (aka Quadruped)* *5 Strict-Up Downs after each set. 1 Rep of Strict Up-Down is… 1 Air Squat Down 1 Sprawl Back to Plank :01 Pause in Plank 1 Sprawl Up to Squat 1 Air Squat Up (No Measure) Metcon Metcon (Time) 4 rounds 20 Slam Ball 40/20 20 DB Suitcase Lunge 25/20 Cal Bike -Rest 2:00 b/t Sets- RX: 35/20 RX+: 50/35 *Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.