BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Couch Stretch

2 Minutes: Banded Front Rack

Warm-up

BWCF 1 (No Measure)

50 Double Unders/150 Singles

-Then-

2 Rounds:

5 Pullups

10 Pushups

15 Squats

Weightlifting

Back Squat (1 RM)

Metcon (AMRAP – Reps)

Climb Ladder x 10 Minutes:

3-6-9-12-ect…

Thrusters 75/45 RX+ 95/65

Pullups RX+ C2B