Next Week is Christmas and we want to celebrate it with everyone by doing our “12 Days of Christmas” WOD! I know it is during the day but if you can come please try to make it out!  Anyone is welcome to come so please spread the word, and for the members of BWCF there...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 8 (No Measure) 2 Rounds: 10 Back Squat 10 Jumping Good Mornings 10 BN Strict Press Metcon Metcon (No Measure) EMOM x 10 Minutes: 6 Ring Dips RX+ 2 MU...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Banded Front Rack Warm-up BWCF 1 (No Measure) 50 Double Unders/150 Singles -Then- 2 Rounds: 5 Pullups 10 Pushups 15 Squats Weightlifting Front Squat (3 x 3 @ 85%) Metcon Metcon (Time) 21-15-9-15-21 Deadlift 185/135 Push Ups...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 High-Hang Snatch (5 x 2 ) Metcon Metcon (Time) 4 Rounds: 6 Snatch 115/75 RX+ 155/105 12 K2E RX+ T2BRead More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Couch Stretch 2 Minutes: LaX Ball Trap Smash Warm-up BWCF 12 (No Measure) 200m Run 2 Rounds: 10 KBS 10 Situps 10 Jumps over KB Weightlifting Clean + Front Squat + Jerk (6 x 1 –...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: LaX Ball Hamstring Smash 2 Minutes: LaX Ball Front& Rear Delt Smash Warm-up BWCF 3 (No Measure) 1:00 Jump Rope 20 KBS 1:00 Jump Rope 20 Figure 8′s Weightlifting Sumo Deadlift (10 RM – 10 Minutes) Metcon Metcon (Time) 21-15-9 Box...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Hip Opener 2 Minutes: LaX Ball Thoracic Smash Warm-up BWCF 7 (No Measure) 400m Run 30 OHS Weightlifting Hang Snatch + OHS (5 x 2) Metcon Metcon (Time) Snatch “DT”: 5 Rounds: 9 Deadlifts 135/95 6...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 8 (No Measure) 2 Rounds: 10 Back Squat 10 Jumping Good Mornings 10 BN Strict Press Metcon Metcon (Weight) EMOM x 10 Minutes: Even: 12 Front Rack Lunges Odd: 12...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Banded Front Rack Warm-up BWCF 1 (No Measure) 50 Double Unders/150 Singles -Then- 2 Rounds: 5 Pullups 10 Pushups 15 Squats Weightlifting Back Squat (1 RM) Metcon (AMRAP – Reps) Climb Ladder x 10 Minutes: 3-6-9-12-ect… Thrusters...Read More

BayWay CrossFit Staff – Community WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 Minutes: 50 Double Unders/150 Singles 40 Situps 30 Kettle Bell Swings 20 Push Ups 10 BurpeesRead More