BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Hamstring Floss

2 Minutes: Lax Ball Pec Smash

Warm-up

BWCF 12 (No Measure)

400m Run

-Then-

2 Rounds of “Cindy”:

5 Pullups

10 Pushups

15 Air Sqats

Metcon

Metcon (AMRAP – Reps)

Main Site WOD 141210:

AMRAP x 12:

1 minute of squat cleans 135/95

1 minute of push jerks 135/95

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

***Record total number of reps

Metcon

Metcon (AMRAP – Reps)

EMOM x 10:

20 Double Unders

3 Air squats

***add three air squats each round. score highest number of air squats