BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Front Rack

2 Minutes: Banded Sampson

2 Minutes: LaX Ball Lat Smash

Warm-up

BWCF 5 (No Measure)

400m Run

-Then-

2 Rounds:

8 Power Clean

8 Press

8 Front Squat

Weightlifting

Power Clean (5 x 1 )

Metcon

Metcon (Time)

21-15-9

Power Clean 115/75 RX+ 155/105

Bar Facing Burpee