BayWay CrossFit Staff – CrossFit
Mobility WOD
(No Measure)
2 Minutes: Banded Lat Pulldown
2 Minutes: Wall Sit
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
Snatch (4 x 3)
Metcon
Metcon (Time)
21-15-9
Squat Snatch 75/45 RX+ 115/75
HRPU RX+ HSPU
Situps RX+ Med Ball SitUps 20/14