BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Front Rack

2 Minutes: LaX Ball Pec Smash

Warm-up

BWCF 12 (No Measure)

200m Run

2 Rounds:

10 KBS

10 Situps

10 Jumps over KB

Weightlifting

Front Squat (3 x 5 @ 80%)

Metcon

Metcon (Time)

4 Rounds:

5 Power Cleans 175/95 RX+ 205/135

20 Box Jumps 24/20