BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: LaX Ball Lat Smash

2 Minutes: Couch Stretch

2 Minutes: Banded Front Rack

Warm-up

BWCF 8 (No Measure)

2 Rounds:

10 Back Squat

10 Jumping Good Mornings

10 BN Strict Press

Weightlifting

Front Squat (3 x 5 @ 80% )

Metcon

Metcon (Time)

For Time:

800m Run

40 K2E RX+ T2B

30 Thrusters 75/45 RX+ 95/65

20 Lateral Bar Burpees

800m Run