BayWay CrossFit Staff – CrossFit

Mobility WOD

Warm-up (No Measure)

2 Minutes: Quad Smash

2 Minutes: Hamstring Smash

Weightlifting

Back Squat (4 x 10 @ 10+ lbs from last 20RM)

Metcon

Metcon (Time)

5 Rounds:

200m Run

12 Burpees to Plate 45#