BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Lat Pulldown

2 Minutes: Hip Opener

2 Minutes: LaX Ball Thoracic Smash

Warm-up

BWCF 7 (No Measure)

400m Run

30 OHS

Weightlifting

Hang Snatch + OHS (5 x 2)

Metcon

Metcon (Time)

Snatch “DT”:

5 Rounds:

9 Deadlifts 135/95

6 Hang Power Snatches

3 OHS