BayWay CrossFit Staff – CrossFit

View Public Whiteboard

Mobility WOD

(No Measure)

2 Minutes: Banded Hamstring Floss

2 Minutes: Banded Lat Pulldown

Warm-up

BWCF 3 (No Measure)

1:00 Jump Rope

20 KBS

1:00 Jump Rope

20 Figure 8′s

Weightlifting

Bent Over Row (5 x 5 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15:

18 KBS 53/35

12 OH Lunge 53/35

6 Pistols RX+ 53/35