BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Front Rack

2 Minutes: Couch Stretch

Warm-up

BWCF 1 (No Measure)

50 Double Unders/150 Singles

-Then-

2 Rounds:

5 Pullups

10 Pushups

15 Squats

Weightlifting

Overhead Squat w/ 3s Pause (5 x 3)

Metcon

Metcon (Time)

For Time:

30 Air Squats

20 Box Jumps 24/20

30 Sit Ups

20 Box Jumps

30 Pushups

20 Box Jumps

30 Situps

20 Box Jumps

30 Air Squats