BayWay CrossFit Staff – CrossFit

View Public Whiteboard

Mobility WOD

(No Measure)

2 Minutes: Banded Hamstring Floss

2 Minutes: Banded Bully Stretch

2 Minutes: KB Calf Smash

Warm-up

BWCF 1 (No Measure)

50 Double Unders/150 Singles

-Then-

2 Rounds:

5 Pullups

10 Pushups

15 Squats

Weightlifting

Floor Press (4 x 5)

Metcon

Metcon (Time)

20-15-10-5

Deadlift 205/135 RX+ 225/165

400m Run