BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Front Rack

2 Minutes: Couch Stretch

2 Minutes: Banded Hamstring Floss

Warm-up

BWCF 8 (No Measure)

2 Rounds:

10 Back Squat

10 Jumping Good Mornings

10 BN Strict Press

Weightlifting

Front Squat (3 x 5 @ 80% )

Metcon

Metcon (Time)

4 Rounds:

15 Box Jumps 24/20

25 Sit Ups

35 Double Unders