BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Sampson

2 Minutes: Banded Lat Pulldown

2 Minutes: LaX Ball Thoracic Smash

Warm-up

BWCF 10 (No Measure)

50 Double Unders/150 Singles

2 Rounds:

10 Lunge + Elbow to Foot

10 Squat Jumps

10 Plyo Pushups

Weightlifting

Metcon (Weight)

EMOM x 7mins:

Min 1: 7 unbroken Hang Squat Cleans + 1 Jerks

Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks

Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks

Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks

Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks

Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks

Min 7: 1 Hang Squat Clean + 7 unbroken Jerks
***Workout should be done between 55-60% of 1RM. This will be scored by the weight you chose to do. Eligibility for RX is scored only if you finish each round completely without breaking.

Metcon

Metcon (Time)

3 Rounds:

15 K2E RX+ T2B

20 Push Press 75/45 RX+ 95/65

15 Wallballs 20/14