BayWay CrossFit Staff – CrossFit
Mobility WOD
(No Measure)
2 Minutes: Couch Stretch
2 Minutes: Banded Lat Pulldown
2 Minutes: LaX Ball Thoracic Smash
Warm-up
BWCF 2 (No Measure)
15 Burpees
15 Sit Ups
10 Pullups
1 Minute Handstand Hold
Gymnastics
Weighted Ring Row (4 x 10 )
Metcon
Metcon (Time)
30-20-10
Thruster RX 75/45 RX+ 95/65
Ring Dips