BayWay CrossFit – CrossFit Metcon Metcon (Time) 6 Rounds: 50 Dubs 10-8-6-4-2-1 Hang SC RX: 95-115-135-155-185-205 / 65-75-85-105-115-125 RX+: 155-185-205-225-245-275 / 105-115-125-145-155-165 Extra Work Metcon (No Measure) 6 Rounds: 200m Run 20 Jumping Lunges 15 Leg Raises rest 1:00 btwExtra 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.

BayWay CrossFit – CrossFit Weightlifting Front Squat (5 x 4 – AHAP ACross) Metcon Metcon (Time) 4 Round: 25 KBS 53/35 5 BMU *modifty with 10 C2B Extra Work E: Metcon (No Measure) EMOM x 16: Even: 5/5 Single Arm DB Strict Press Odd: 13 SitupsExtra 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.

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 betweenExtra 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.

BayWay CrossFit – CrossFit Weightlifting Shoulder Press (3 x 10 @ 20RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 12 Cal Row 12 HSPU Extra Work Metcon (No Measure) EMOM x 16: Even: 8 DB Bent Over Row w/ 3030 Tempo Odd: 12 Hollow RocksExtra 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.

BayWay CrossFit – CrossFit Metcon Metcon (Time) 3 rounds: 22 TTB 22 Hang PS 115/75 22 BJO 24/20 Extra Work Metcon (No Measure) Row: 4 x 4 minute @ 2k +5s Pace rest 1:00 btwExtra 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.