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

Metcon (No Measure)

Hand Stand Practice: (Not for Time)

20 Shoulder Taps

5 Free Standing HSPU

10 Deficit HSPU

15 Strict HSPU

50ft HS Walk
The goal is to complete all of these. Modify each movement as needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20:

50 Wallballs 20/14

25 KBS 53/35

10 Deadlifts 225/165 RX+ 275/205