BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Sampson 2 Minutes: Banded Lat Pulldown 2 Minutes: LaX Ball Thoracic Smash Warm-up BWCF 10 (No Measure) 50 Double Unders/150 Singles 2 Rounds: 10 Lunge + Elbow to Foot 10 Squat Jumps 10 Plyo Pushups Gymnastics Metcon (AMRAP – Reps)...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Couch Stretch 2 Minutes: Banded Hamstring Floss Warm-up BWCF 11 (No Measure) 2 Rounds: 10 Burpees 10 Bent Rows 10 Snatch Balance Weightlifting Deadlift (5 x 3 ) Metcon Metcon (Time) 40-30-20-10: Wall Balls 20/14 Burpees...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Banded Sampson 2 Minutes: LaX Ball Lat Smash Warm-up BWCF 12 (No Measure) 400m Run -Then- 2 Rounds of “Cindy”: 5 Pullups 10 Pushups 15 Air Sqats Weightlifting Clean Pull + Power Clean + Push Jerk...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Pigeon Pose 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 Pull w/ Explosion + Hang Snatch (5 x 1 )...Read More

It’s easy to use the Holidays as an excuse for not exercising. Do not let the Holidays get the best of you. Here are our top 10 reasons to stay diligent to your exercise through the Holidays. It is easier to stick with it, rather than start over -Realize the end of the year is...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Banded Lat Pulldown 2 Minutes: LaX Ball Thoracic Smash Warm-up BWCF 10 (No Measure) 50 Double Unders/150 Singles 2 Rounds: 10 Lunge + Elbow to Foot 10 Squat Jumps 10 Plyo Pushups Gymnastics Metcon (No Measure) EMOM...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: LaX Ball Lat Smash 2 Minutes: Couch Stretch 2 Minutes: Banded Hamstring Floss Warm-up BWCF 8 (No Measure) 2 Rounds: 10 Back Squat 10 Jumping Good Mornings 10 BN Strict Press Weightlifting Back Squat (3 x 5 @ 85% ) Metcon...Read More

BayWay CrossFit Staff – Community WOD View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner AMRAP x 25 minutes: 3 Rounds: 200m Med Ball Run 20/14 10 Burpees *1 round is when both partners have ran and done burpees* then AMRAP in remaining time: 50 Double Unders 40 Air Squats 30 V-Ups 20 Box Jumps...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Banded Lat Pulldown 2 Minutes: LaX Ball Thoracic Smash Warm-up BWCF 2 (No Measure) 15 Burpees 15 Sit Ups 10 Pullups 1 Minute Handstand Hold Gymnastics Metcon (No Measure) Hand Stand Practice: (Not for Time) 20 Shoulder...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Foam Roll Back 2 Minutes: Banded Sampson 2 Minutes: Banded Hamstring Floss Warm-up BWCF 3 (No Measure) 1:00 Jump Rope 20 KBS 1:00 Jump Rope 20 Figure 8′s Weightlifting Metcon (8 Rounds for reps) EMOM x 8 8 K2E RX+ T2B...Read More