BayWay CrossFit Staff – CrossFit

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Mobility WOD

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Warm-up

BWCF 3 (No Measure)

1:00 Jump Rope

20 KBS

1:00 Jump Rope

20 Figure 8′s

Weightlifting

Bent Over Row (4 x 10 )

Metcon

Metcon (Time)

6 Rounds:

6 HSPU

10 Thrusters 75/45

12 Burpees Over Bar