BayWay CrossFit Staff – CrossFit

View Public Whiteboard

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

Metcon (4 Rounds for time)

Gobbling Mash Up:

0:00 – 3 Rounds:

200m Run

15 Deadlifts 135/95

7:00 – 3 Rounds:

40 Double Unders

20 Front Rack Lunges 135/95

15:00 – 3 Rounds:

25 Sit Ups

15 Back Squats 135/95

5 Wall Climbs

25:00 – For Time:

40 Burpees

Gymnastics

Metcon (No Measure)

Planks