BayWay CrossFit Staff – CrossFit
Mobility WOD
(No Measure)
2 Minutes: Banded Lat Pull-down
2 Minutes: Lax Ball Thoracic Smash
Warm-up
BWCF 3 (No Measure)
1:00 Jump Rope
20 KBS
1:00 Jump Rope
20 Figure 8′s
Weightlifting
High-Hang Snatch (4 x 3 )
Metcon
Metcon (Time)
3 Rounds:
15 Hang Squat Snatch 75/45
30 Lateral Bar Burpees