BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Front Rack

2 Minutes: Banded Hamstring Floss

2 Minutes: Kettle Bell Calf Smash

Warm-up

BWCF 1 (No Measure)

50 Double Unders/150 Singles

-Then-

2 Rounds:

5 Pullups

10 Pushups

15 Squats

Weightlifting

BN Push Jerk + FR Split Jerk (5 x 1 )

Metcon

Metcon (Time)

3 Rounds:

400m Run

15 SDHP 75/45 RX+ 95/65

45 Double unders