BayWay CrossFit Staff – CrossFit

Mobility WOD

Warm-up (No Measure)

2 Minutes: Banded Front Rack

2 Minutes: Hip Smash

Weightlifting

Back Squat (20 Rep Max)

*shoot for 10 more pounds than last attempt. If you’ve only made 1 attempt choose something higher if possible

Back Squat (2 x 10 @ 20 RM )

Metcon

Metcon (Time)

3 Rounds:

10 Power Snatch

20 T2B

115/75 – 165/110