BayWay CrossFit Staff – CrossFit

Mobility WOD

Warm-up (No Measure)

2 Minutes: Calf Smash

2 Minutes: Lat Smash

Metcon

Metcon (Time)

Buy In:

1,000m Row

3 Rounds:

60 Double Unders

20 Pullups

30 Jump Lunges to Plate

20 KBS 53/35

Cash Out:

500m Row

Gymnastics

Metcon (Time)

Pullup Bar L-Sit:

Accumulate 2 Minutes