BayWay CrossFit Staff – CrossFit

Mobility WOD

Warm-up (No Measure)

2 Minutes: Hip Flexor Banded

2 Minutes: Banded Front Rack

Metcon

Metcon (AMRAP – Rounds and Reps)

50 Cal Row

40 FS

30 T2B

20 Burpee BJ

30 Ring Dip – 10 MU

20 Burpee BJ

30 T2B

40 FS

50 Cal Row

Weight: 135/95 – 155/105

Box Height: 24/20 – 30/24

RX+ is 10 Muscle Ups