BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Foam Roll Back

2 Minutes: Banded Sampson

2 Minutes: Banded Hamstring Floss

Warm-up

BWCF 5 (No Measure)

400m Run

-Then-

2 Rounds:

8 Power Clean

8 Press

8 Front Squat

Weightlifting

Metcon (5 Rounds for reps)

EMOM x 10

Even: 4 Sumo Deadlift 245/175 RX+ 315/205

Odd: 10 Air Squats + Max Effort Double Unders
Score the number of double unders each round

Metcon

Metcon (Time)

4 Rounds:

12 KBS 53/35

12 T2B

200m Run