BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Sampson

2 Minutes: Banded Lat Pulldown

2 Minutes: LaX Ball Thoracic Smash

Warm-up

BWCF 10 (No Measure)

50 Double Unders/150 Singles

2 Rounds:

10 Lunge + Elbow to Foot

10 Squat Jumps

10 Plyo Pushups

Gymnastics

Metcon (Time)

For Time:

20-18-16-14-12 HRPU or 10-8-6-4-2 Strict HSPU

15-13-11-9-7 Ring Dips or 5-4-3-2-1 Muscle Ups

Metcon

Metcon (AMRAP – Reps)

3 Rounds: No Rest

Minute Drills (1min per Movement):

Burpees

Air Squats

V-Ups

Box Jumps

Jumping Lunges