BayWay CrossFit Staff – CrossFit

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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