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

Front Squat (3 x 3 @ 85%)

Metcon

Metcon (Time)

21-15-9-15-21

Deadlift 185/135

Push Ups

Double Unders