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 8 (No Measure)

2 Rounds:

10 Back Squat

10 Jumping Good Mornings

10 BN Strict Press

Metcon

Metcon (Weight)

EMOM x 10 Minutes:

Even: 12 Front Rack Lunges

Odd: 12 Kettle Bell Swings 53/35

Metcon

Metcon (Time)

For Time:

150 Double Unders

100 Air Squats

75 V-Ups

50 Burpees

25 HSPU