BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Front Rack

2 Minutes: LaX Ball Pec Smash

2 Minutes: Banded Hamstring Floss

Warm-up

BWCF 10 (No Measure)

50 Double Unders/150 Singles

2 Rounds:

10 Lunge + Elbow to Foot

10 Squat Jumps

10 Plyo Pushups

Weightlifting

3 Push Press + 3 Push Jerk + 3 Split Jerk (5 x 1 )

Work to a max set in at least 5 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15:

20 Box Jumps 24/20

10 Burpees to Plate 45#/25#

20 OH Lunges 45#/25#

10 Push Ups to Plate