BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Lat Pulldown

2 Minutes: Pigeon Pose

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

Hang Snatch (5×1 )

Metcon

Metcon (Time)

4 Rounds:

12 Pullups RX+ C2B

9 H Squat Snatch 75/45 RX+ 95/65

6 HRPU RX+ Strict HSPU