Announcements

September 6th – Start of “Lazy Macros Challenge” – $20 Entry

BayWay CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

Activation:

Banded Glute Work

Banded Shoulder Activation

3 SETS:

250m Row

5 Ring Row / Strict Pull-up / Kipping

7 Push-up / SA DB Press / BB Press

9 Air Squat / DB Goblet / Front

Mobility:

Foam Roll

Banded Front Rack

Couch Stretch

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Continue on with

Jackie Plus

&

Jackie Plus Plus