BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Lat Pulldown

2 Minutes: Banded Sampson

Warm-up

BWCF 1 (No Measure)

50 Double Unders/150 Singles

-Then-

2 Rounds:

5 Pullups

10 Pushups

15 Squats

Metcon

Metcon (Weight)

Every 30s x 8 Minutes:

First: 3 Hang P Snatch 115/75 RX+ 155/110

Second: 5 HSPU RX+ 4″/2″

Metcon

Metcon (Time)

2 Rounds:

60 Double unders

20 KB Snatch 53/35

15 Deads 245/175