Bay Dog CrossFit – CrossFit

Front Squat (3×5 front squat)

3×5 front squat (increasing


then finish with last weight of

front squat and do max

reps of a back squat

Back Squat

Metcon (No Measure)

Skill Work

Skill Pull ups

5×5 focus is on linking reps

5×5 C2B

5×3 bar MU

1000m Row (Time)

Max Effort 1000m Row
3 tries, 2 min rest between

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