BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: LaX Ball Lat Smash 2 Minutes: Pigeon Pose Warm-up BWCF 2 (No Measure) 15 Burpees 15 Sit Ups 10 Pullups 1 Minute Handstand Hold Weightlifting Push Press (3 x 10 – Across) Metcon Metcon (AMRAP – Reps) AMRAP x 12 Minutes:...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch Warm-up BWCF 13 (No Measure) 200m Run 20 Back Squats w/ Jump 20 Push Ups 50ft Banded Walk Weightlifting Front Squat (3 x 3 @ 85% + 5lbs) Metcon Metcon (Time) 21-15-9 OHS 95/65 Burpees PullupsRead More

BayWay CrossFit Staff – Open Gym View Public Whiteboard Weightlifting Snatch (12 Minutes to 1RM) Clean and Jerk (12 Minutes to 1RM) Metcon ***Pick a Main Site WOD from this week*** Metcon (Time) 141226 21-18-15-12-9-6-3 reps for time of: 95-lb. power cleans Sit-ups Back extensions Metcon (Time) 141225 6 rounds for time of: 24 squats...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch Warm-up BWCF 9 (No Measure) 2 Rounds: 10 Front Squats 10 Second Squat Hold 10 Push Press 10 Second Squat Hold 10 Front Squat 10 Second Squat Hold Weightlifting Back Squat (3 x 3 @ 85%) Metcon Metcon (AMRAP...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 – Snatch 135/95 2 – HSPU (Pike/Box) 3 – Thruster 135/95 4 – Pullups (Ring Rows) 5 – Push Ups 6 – Weighted Lunges 45/25 7 – Pistols (Air Squats) 8 – Box Jumps (Step Ups) 9 – T2B (V-Ups) 10 – Burpees...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard 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 (AMRAP – Reps) Main Site WOD 141210: AMRAP x 12: 1...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: LaX Ball Lat Smash 2 Minutes: Pigeon Pose Warm-up BWCF 7 (No Measure) 400m Run 30 OHS Weightlifting Push Press (5 x 3 – Climbing) Metcon Metcon (Time) 3 Rounds: 600m Run 12 Burpees 21 Box Jumps 24/20Read More

BayWay CrossFit Staff – Community WOD View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead More

BayWay CrossFit Staff – CrossFit View Public Whiteboard 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...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD () Warm-up BWCF 3 (No Measure) 1:00 Jump Rope 20 KBS 1:00 Jump Rope 20 Figure 8′s Weightlifting Bent Over Row (4 x 10 ) Metcon Metcon (Time) 6 Rounds: 6 HSPU 10 Thrusters 75/45 12 Burpees Over BarRead More