BayWay CrossFit Staff – CrossFit

Mobility WOD

Warm-up (No Measure)

2 Minutes: Banded OH

2 Minutes: Calf Smash

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Weightlifting

BN Push Press (3 x 5 – Building to 5RM)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
****this is the wod if it rains. We are not doing both workouts****