BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Foam Roll Back

2 Minutes: Banded Sampson

2 Minutes: Banded Hamstring Floss

Warm-up

BWCF 3 (No Measure)

1:00 Jump Rope

20 KBS

1:00 Jump Rope

20 Figure 8′s

Weightlifting

Metcon (8 Rounds for reps)

EMOM x 8

8 K2E RX+ T2B

ME KB Snatch 53/35
Score the number of Snatches each round

Metcon

Metcon (Time)

3 Rounds:

400m Run

15 Push Ups

15 Goblet Squats 53/35