BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Lat Pulldown

2 Minutes: Couch Stretch

2 Minutes: Banded Hamstring Floss

Warm-up

BWCF 11 (No Measure)

2 Rounds:

10 Burpees

10 Bent Rows

10 Snatch Balance

Weightlifting

Deadlift (5 x 3 )

Metcon

Metcon (Time)

40-30-20-10:

Wall Balls 20/14

Burpees over wallball