BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Lat Pulldown

2 Minutes: Pigeon Pose

2 Minutes: LaX Ball Trap Smash

Warm-up

BWCF 12 (No Measure)

200m Run

2 Rounds:

10 KBS

10 Situps

10 Jumps over KB

Weightlifting

Pull w/ Explosion + Hang Snatch (5 x 1 )

Metcon

Metcon (AMRAP – Reps)

Climb The Ladder in 12 Minutes:

2 Power Snatch 95/65 Rx+ 135/95

100m Run

4 Power Snatch

100m Run

6 Power Snatch

100m Run

8 Power Snatch

100m Run

ect…….