BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: LaX Ball Lat Smash

2 Minutes: Pigeon Pose

Warm-up

BWCF 7 (No Measure)

400m Run

30 OHS

Weightlifting

Push Press (5 x 3 – Climbing)

Metcon

Metcon (Time)

3 Rounds:

600m Run

12 Burpees

21 Box Jumps 24/20