Squattin’ & Swingin’ – Bayway CrossFit
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Squattin’ & Swingin’

12
Jan

Squattin’ & Swingin’

Today is the start of a new week! Lets get started off on the right foot!

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SQUATTIN’ AND SWINGIN’
Mobility WOD
Warm-up
2 Minutes: Lax Ball Hammy Smash
2 Minutes: Front Shoulder Delt Smash
Warm-up
Warm-up
Barbell Warm Up
Gymnastics
Strict Pullups
*Grip
*Shoulder Position
*Scap Retraction
*Hollow Body
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15:
12 KBS 53/35
9 Front Squat 165/115
6 Strict Pullups
Cool Down
Candle Stick to Stand Up (2 x 10 )
***scale with Candle Stick only