BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: LaX Ball Hamstring Smash

2 Minutes: Banded Front Rack

Warm-up

BWCF 5 (No Measure)

400m Run

-Then-

2 Rounds:

8 Power Clean

8 Press

8 Front Squat

Weightlifting

Metcon (Weight)

EMOM x 8

3 Hang Power Cleans
***start @ 70% and add weight each minute

Metcon

Metcon (Time)

20-15-10-5

K2E RX+ T2B

5-10-15-20

Deadlift 205/135 RX+ 225/155