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

Gymnastics

Metcon (No Measure)

EMOM x 10mins:

6 Strict Ring Dips

12 Goblet Squats 53/35

Metcon

Metcon (Time)

4 Rounds:

10 K2E RX+ T2B

10 Push Press 95/65 RX+ 115/80

10 KBS 53/35