BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Pigeon Pose Weightlifting Front Rack Lunge (3 x 10 – AHAP ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10: 4 Burpees Over Bar 8 Front Rack Lunges 95/65Read More
BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Hamstring Smash Weightlifting Back Squat (20 Rep Back Squat ) Try to add at least 10lbs to your previous 20rm. Back Squat (1 x 10 @ 20rm Weight) After you hit your 20rm. Rest as needed then hit the...Read More
BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Couch Stretch Metcon 2k Row (Time) Max Effort 2k RowThis is a TIME TRIAL! This means you are rowing as fast as you can! Weightlifting Snatch + Hang Snatch + OHS + TnG Snatch (Build to Max) Snatch...Read More
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