BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Hamstring Floss

2 Minutes: Lax Ball Lat Smash

Warm-up

BWCF 8 (No Measure)

2 Rounds:

10 Back Squat

10 Jumping Good Mornings

10 BN Strict Press

Weightlifting

Metcon (Weight)

EMOM x 8 Minutes:

2 High Hang Squat Cleans

20 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 Minutes:

5 Pullups RX+ C2B

5 Power Clean 135/95 RX+ 155/105

5 V-Ups