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

Power Snatch (10 Minutes to Find 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3min:

3 Power Snatch 95/65 RX+ 135/95

20 DU

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4min:

4 Power Snatch

20 DU

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5min:

5 Power Snatch

20 DU