BayWay CrossFit Staff – CrossFit

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Mobility WOD

(No Measure)

2 Minutes: Banded Hamstring Floss

2 Minutes: Lax Ball Pec Smash

Warm-up

BWCF 8 (No Measure)

2 Rounds:

10 Back Squat

10 Jumping Good Mornings

10 BN Strict Press

Metcon

Metcon (No Measure)

EMOM x 10 Minutes:

6 Ring Dips RX+ 2 MU

8 V-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 Minutes:

15 Wallballs 20/14

10 Box Jump Overs 24/20

9 Pullups RX+ C2B