BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: LaX Ball Lat Smash

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

Back Squat (3 x 5 @ 85% )

Metcon

Metcon (Time)

4 Rounds:

400m Run

20 Burpees

10 Deadlifts 245/175 RX+ 315/205