BayWay CrossFit Staff – CrossFit

View Public Whiteboard

Mobility WOD

(No Measure)

2 Minutes: Couch Stretch

2 Minutes: Banded Lat Pulldown

2 Minutes: LaX Ball Thoracic Smash

Warm-up

BWCF 10 (No Measure)

50 Double Unders/150 Singles

2 Rounds:

10 Lunge + Elbow to Foot

10 Squat Jumps

10 Plyo Pushups

Gymnastics

Metcon (No Measure)

EMOM x 10

20 Double Unders

10 Ring Dips
***if possible do dips strict

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

5 HRPU RX+ HSPU

10 K2E RX+ T2B

15 Goblet Squats 53/35