BayWay CrossFit Staff – CrossFit

Mobility WOD

Warm-up (No Measure)

2 Minutes: Banded Front Rack

2 Minutes: Pigeon Pose

Weightlifting

Front Rack Lunge (3 x 10 – AHAP )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10:

4 Burpees Over Bar

8 Front Rack Lunges 95/65