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 12 (No Measure)

400m Run

-Then-

2 Rounds of “Cindy”:

5 Pullups

10 Pushups

15 Air Sqats

Weightlifting

Clean Pull + Power Clean + Push Jerk (5 x 1 )

Metcon

Metcon (Time)

10-8-6-4-2 Clean and Jerk 95/65 RX+135/95

2 rounds of “Cindy” after every set