BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Couch Stretch

Warm-up

BWCF 9 (No Measure)

2 Rounds:

10 Front Squats

10 Second Squat Hold

10 Push Press

10 Second Squat Hold

10 Front Squat

10 Second Squat Hold

Weightlifting

Back Squat (3 x 3 @ 85%)

Metcon

Metcon (AMRAP – Reps)

Wallballs 20/14

T2B

SDHP 95/65

Power Cleans 135/95

*8 Rds each of 20s on 10s off

**Score total number of reps