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 12 (No Measure)

400m Run

-Then-

2 Rounds of “Cindy”:

5 Pullups

10 Pushups

15 Air Sqats

Metcon

Metcon (Weight)

EMOM x 10 Minutes:

6 Pistols

3 Cleans

Metcon

Metcon (Time)

4 Rounds:

25 KBS 53/35

20 Double Unders

15 OHS 95/65 RX+ 135/95