BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Front Rack

2 Minutes: Pigeon Pose

2 Minutes: Banded Hamstring Floss

Warm-up

BWCF 11 (No Measure)

2 Rounds:

10 Burpees

10 Bent Rows

10 Snatch Balance

Weightlifting

Snatch Grip Push Press (5 x 3 )

Metcon

Metcon (Time)

For Time:

21 Pullups RX+ C2B

9 Thrusters 115/75 RX+ 155/105

15 Pull ups RX+ C2B

15 Thrusters 95/65 RX+ 135/95

9 Pullups RX+ C2B

21 Thurster 75/45 RX+ 115/85

One barbell. You change the weights.