BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Lax Ball Hip Smash

2 Minutes: Pigeon Pose

2 Minutes: Banded Hamstring Floss

Warm-up

BWCF 11 (No Measure)

2 Rounds:

10 Burpees

10 Bent Rows

10 Snatch Balance

Weightlifting

Deadlift (3 x 8 )

Metcon

Metcon (Time)

3 Rounds:

25 Wallballs RX+ 2for1 20/14

25 KBS RX+ KB Snatch 53/35