BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Sampson

2 Minutes: Banded Lat Pulldown

2 Minutes: LaX Ball Thoracic Smash

Warm-up

BWCF 10 (No Measure)

50 Double Unders/150 Singles

2 Rounds:

10 Lunge + Elbow to Foot

10 Squat Jumps

10 Plyo Pushups

Gymnastics

Metcon (AMRAP – Reps)

EMOM x 10

5 Strict Pullups RX+ 3 Muscle Ups

ME Burpee Box Jumps 24/20

Metcon

Metcon (AMRAP – Reps)

Climb Ladder in 8 Minutes:

3-6-9-12-15-ect…

Power Clean 115/75 RX+ 135/95

V-Ups