BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Hamstring Floss

2 Minutes: Banded Front Rack

2 Minutes: KB Calf Smash

Warm-up

BWCF 2 (No Measure)

15 Burpees

15 Sit Ups

10 Pullups

1 Minute Handstand Hold

Metcon

Metcon (Time)

4 x 400m Run
*Continuous clock. rest 2 minutes between runs. score total time

***2 minutes = 120 seconds…..rest the full 2 minutes. don’t be that person.

Metcon

Metcon (Time)

15-12-9

Deadlift 245/155 RX+ 275/185

HRPU RX+ HSPU