BayWay CrossFit Staff – CrossFit

Mobility WOD

Warm-up (No Measure)

2 Minutes: Hip Smash

2 Minutes: Banded Front Rack

Metcon

Metcon (AMRAP – Rounds and Reps)

In 20 Minutes:

Complete Karen (150 Wallballs 20/14)

then

AMRAP

3 Power Clean

6 Push Ups

9 Sit Ups

135/95 – 185/115