BayWay CrossFit Staff – CrossFit

Mobility WOD

Warm-up (No Measure)

2 Minutes: Couch Stretch

2 Minutes: Hamstring Smash

Weightlifting

Back Squat (20 Rep Back Squat )

Try to add at least 10lbs to your previous 20rm.

Back Squat (1 x 10 @ 20rm Weight)

After you hit your 20rm. Rest as needed then hit the same weight for 10 reps

Metcon

Metcon (Time)

3 Rounds:

21 Cal Row

15 PU – C2B

9 Deadlifts

275/175 – 315/205
RX+ is C2B & 315/205 – any other combo is RX or scaled