110714 – Bayway CrossFit
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110714

7
Nov

110714

BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Hamstring Floss

2 Minutes: Banded Bully Stretch

2 Minutes: KB Calf Smash

Warm-up

BWCF 1 (No Measure)

50 Double Unders/150 Singles

-Then-

2 Rounds:

5 Pullups

10 Pushups

15 Squats

Weightlifting

Floor Press (4 x 5)

Metcon

Metcon (Time)

20-15-10-5

Deadlift 205/135 RX+ 225/165

400m Run

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