100914

9
Oct

100914

BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Couch Stretch

2 Minutes: Banded Lat Pulldown

2 Minutes: LaX Ball Thoracic Smash

Warm-up

BWCF 2 (No Measure)

15 Burpees

15 Sit Ups

10 Pullups

1 Minute Handstand Hold

Gymnastics

Weighted Ring Row (4 x 10 )

Metcon

Metcon (Time)

30-20-10

Thruster RX 75/45 RX+ 95/65

Ring Dips