BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Pigeon Pose

2 Minutes: Banded Front Rack

2 Minutes: LaX Ball Lat Smash

Warm-up

BWCF 9 (No Measure)

2 Rounds:

10 Front Squats

10 Second Squat Hold

10 Push Press

10 Second Squat Hold

10 Front Squat

10 Second Squat Hold

Weightlifting

Power Snatch (3 RM TnG )

Metcon

Metcon (AMRAP – Reps)

8 Minutes to Climb the Ladder:

3-6-9-12-15-ect….

Power Snatch 75/45 RX+ 95/65

K2E RX+ T2B