BayWay CrossFit – CrossFit Gymnastics L-Sit (Accumulate 2 minutes ) Hanging from PU bar *everytime you come down 5 hollow rocks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 30/20 Cal Row 60 Air Squats 9 Power Clean 115/75 – 165/105
BayWay CrossFit – CrossFit Weightlifting Power Clean (Build to 1RM) Clean Pull (4 x 3 ) Metcon Metcon (Time) For Time: 40 WB 20/14 30 SDHP 75/55 20 HSPU / Zpress 30 SDHP 40 Wallballs *after every movement is complete run 400m *every break 100m run