BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Lax Ball Lat Smash

2 Minutes: Pigeon Pose

Warm-up

BWCF 12 (No Measure)

200m Run

2 Rounds:

10 KBS

10 Situps

10 Jumps over KB

Weightlifting

Power Snatch + Snatch (12 Minutes to Find 1RM)

Metcon

Metcon (Time)

30 Squat Snatches @ 70% of Complex

*every time bar is dropped you have 3 Pullups + 3 Burpees
RX is any weight done 95/65 or more

RX+ is 135/95+