BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Wall Sit 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 Power Snatch (10 Minutes to Find 1RM) Metcon Metcon (AMRAP...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 Front Rack Warm-up BWCF 13 (No Measure) 200m Run 20 Back Squats w/ Jump 20 Push Ups 50ft Banded Walk Weightlifting Back Squat (3 x 5 @ 85% ) Metcon...Read More

BayWay CrossFit Staff – Community WOD WOD courtesy of CrossFit Fenrir View Public Whiteboard Metcon Metcon (Time) Zombie Partner Workout: Run 800m 20 Doulbe Unders/60 Singles 40 Air Squats 60 Sit-ups 40 Pushups 20 Walking Lunges Run 600m*One partner will be “Alive” and the other will be a “Zombie”. If you are Alive you will...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Wall Sit 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 Snatch (4 x 3) Metcon Metcon (Time) 21-15-9 Squat Snatch...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Banded Hamstring Floss 2 Minutes: Kettle Bell Calf Smash Warm-up BWCF 1 (No Measure) 50 Double Unders/150 Singles -Then- 2 Rounds: 5 Pullups 10 Pushups 15 Squats Weightlifting BN Push Jerk + FR Split Jerk (5...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Lax Ball Hip Smash 2 Minutes: Pigeon Pose 2 Minutes: Banded Hamstring Floss Warm-up BWCF 11 (No Measure) 2 Rounds: 10 Burpees 10 Bent Rows 10 Snatch Balance Weightlifting Deadlift (3 x 8 ) Metcon Metcon (Time) 3 Rounds: 25 Wallballs...Read More

Fish Oil is an important supplement and can aid you in many different ways. It is a macro nutrient and its a dietary necessity, not a dietary supplement. Companies market it as a supplement because of how limited it is in western diets. In some countries Fish Oil supplements are non existent. Here is a...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 Front Rack Warm-up BWCF 8 (No Measure) 2 Rounds: 10 Back Squat 10 Jumping Good Mornings 10 BN Strict Press Weightlifting Front Squat (3 x 5 @ 80% ) Metcon...Read More

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