BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Couch Stretch

Warm-up

BWCF 13 (No Measure)

200m Run

20 Back Squats w/ Jump

20 Push Ups

50ft Banded Walk

Weightlifting

Front Squat (3 x 3 @ 85% + 5lbs)

Metcon

Metcon (Time)

21-15-9

OHS 95/65

Burpees

Pullups