Buy In: 3 rounds- Cat/Camel x 12, Downward Facing Dog x 5 breaths, Pigeon left side 5 breaths/right side same, Tibialis Anterior stretch 5 breaths.
WOD (copied and pasted from CrossFit.com):
Five rounds for time of:
Run 400 meters
15 Two-hand dumbbell Bent over row, 50 pounds each (plan on scaling. your back is going to hate this)