BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Couch Stretch

2 Minutes: Banded Front Rack

2 Minutes: LaX Ball Pec Smash

Warm-up

BWCF 6 (No Measure)

400m Run

30 Air Squats

20 Pushups

Weightlifting

Front Squat (12 Minutes to Find 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 Minutes:

40 Wallballs 20/14

20 T2B

10 S2OH 115/75 RX+ 155/105