BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Front Rack

2 Minutes: Couch Stretch

2 Minutes: Banded Hamstring Floss

Warm-up

BWCF 3 (No Measure)

1:00 Jump Rope

20 KBS

1:00 Jump Rope

20 Figure 8′s

Weightlifting

Shoulder Press (3 x 5 )

Metcon

Metcon (Time)

4 Rounds:

400m Run

10 K2E RX+ T2B

10 Thrusters 95/65 RX+ 135/95