BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Hamstring Floss

2 Minutes: LaX Ball Pec Smash

Warm-up

BWCF 10 (No Measure)

50 Double Unders/150 Singles

2 Rounds:

10 Lunge + Elbow to Foot

10 Squat Jumps

10 Plyo Pushups

Weightlifting

Defacit Deadlift (5 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 Minutes:

200m Run

14 KB Snatch 53/35 (7e arm)