BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Front Rack

2 Minutes: Couch Stretch

2 Minutes: LaX Ball Trap Smash

Warm-up

BWCF 12 (No Measure)

200m Run

2 Rounds:

10 KBS

10 Situps

10 Jumps over KB

Weightlifting

Clean + Front Squat + Jerk (6 x 1 – 60-75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 Minutes:

12 Front Squat 115/75 RX+ 135/95

10 Push Ups

8 Med Ball Situps 20/14