BayWay CrossFit Staff – CrossFit

Mobility WOD

Warm-up (No Measure)

2 Minutes: Hamstring Smash

2 Minutes: Calf Smash

Weightlifting

Back Squat (Establish a New 20RM)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
If you don’t want to put your body weight on the bar you can do the workout below.

Metcon (Time)

3 Rounds:

500m Row

12 Deadlift 185/125

24 Box Jumps 24/20