BayWay CrossFit Staff – CrossFit

Mobility WOD

Warm-up (No Measure)

2 Minutes: Tricep Smash

2 Minutes: Delt Smash

Weightlifting

Bent Over Row (4 x 10 – AHAP )

Floor Press (4 x 10 – AHAP)

Tricep Pulldown (4 x 20 )

Metcon

Metcon (Time)

4 Rounds:

20 KBS

15 Pushups

15 Pullups

20 Push Press 75/55