BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: LaX Ball Hamstring Smash

2 Minutes: LaX Ball Front& Rear Delt Smash

Warm-up

BWCF 3 (No Measure)

1:00 Jump Rope

20 KBS

1:00 Jump Rope

20 Figure 8′s

Weightlifting

Sumo Deadlift (10 RM – 10 Minutes)

Metcon

Metcon (Time)

21-15-9

Box Jumps 24/20

SDHP 95/65

T2B