BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: LaX Ball Lat Smash

2 Minutes: Sampson Stretch

Warm-up

BWCF 4 (No Measure)

400m Run

-Then-

2 Rounds:

8 OHS

8 Good Mornings

8 Heaving Snatch Balance

Weightlifting

Power Snatch (12 Minutes to find 1RM)

Metcon

Metcon (Time)

4 Round:

12 Power Snatch 95/65 RX+ 135/95

24 Box Jumps 24/20

400m Run