BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Hamstring Smash 2 Minutes: Calf Smash Weightlifting Back Squat (Establish a New 20RM) Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″If you don’t want to put your body weight on the bar you can do...Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Delt Smash 2 Minutes: Banded Front Rack Weightlifting Split Jerk (5 x 2 – Build to Heavy Double) Metcon Metcon (Time) 4 Rounds: 6 Thrusters 24 Sit Ups 6 HSPU RX 135/95 RX+ 165/115 – Strict HSPURead More