BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: LaX Ball Lat Smash

2 Minutes: Couch Stretch

2 Minutes: Banded Front Rack

Warm-up

BWCF 13 (No Measure)

200m Run

20 Back Squats w/ Jump

20 Push Ups

50ft Banded Walk

Weightlifting

Back Squat (3 x 5 @ 85% )

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute Clock:

800m Run

-Then-

AMRAP:

9 Front Squat 115/75 RX+ 155/105

9 Pullups RX+ C2B

9 KBS 53/35