BayWay CrossFit Staff – CrossFit

Mobility WOD

Warm-up (No Measure)

2 Minutes: Banded Lat Pulldown

2 Minutes: Couch Stretch

Metcon

2k Row (Time)

Max Effort 2k Row
This is a TIME TRIAL! This means you are rowing as fast as you can!

Weightlifting

Snatch + Hang Snatch + OHS + TnG Snatch (Build to Max)

Snatch + Hang Snatch + OHS + TnG Snatch (3 x 1 @ 80%)