BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Hip Smash Weightlifting Back Squat (20 Rep Max) *shoot for 10 more pounds than last attempt. If you’ve only made 1 attempt choose something higher if possible Back Squat (2 x 10 @ 20 RM ) Metcon Metcon...Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Hamstring 2 Minutes: Roll Low Back and Hips Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD: AMRAP x 25: 6 Burpees to Plate (add 2 each rd) 10 Thrusters 95/65 200m Run w/ plate 45/25 *While 1 Parter is working the...Read More

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Warm-Up 2 Rounds 200M Run 10 Squats 10 Push-ups Metcon Cardio for Days 300M Row 10 Push-ups 10 Sit-ups 300M Row 20 Tree Choppers 20 KBS 300M Row 30 Sit-ups 30 Squats 15 Cal Air Bike 15 Cal Schwin BikeRead More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Hip Flexor Banded 2 Minutes: Banded Front Rack Metcon Metcon (AMRAP – Rounds and Reps) 50 Cal Row 40 FS 30 T2B 20 Burpee BJ 30 Ring Dip – 10 MU 20 Burpee BJ 30 T2B 40 FS 50 Cal Row Weight: 135/95...Read More

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Warm-up 100 Jump Ropes Then 2 Rounds 10 Squats 10 Sit-ups Metcon 200M Run 10 Sit-ups 200m Farmers Carry 10 Sit-ups 10 Med-Ball Cleans 200m Run 10 Sit-ups 10 Med-Ball Cleans 10 Ring Rows 200m Farmers Carry 200m Run Cool Down 30 Flutter Kicks 30 Heel Touches...Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Couch Stretch Metcon 2k Row (Time) Max Effort 2k RowThis is a TIME TRIAL! This means you are rowing as fast as you can! Weightlifting Snatch + Hang Snatch + OHS + TnG Snatch (Build to Max) Snatch...Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Hip Smash 2 Minutes: Banded Front Rack Metcon Metcon (AMRAP – Rounds and Reps) In 20 Minutes: Complete Karen (150 Wallballs 20/14) then AMRAP 3 Power Clean 6 Push Ups 9 Sit Ups 135/95 – 185/115Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Calf Smash 2 Minutes: Pec Smash Metcon Metcon (Time) 5 Rounds: 200m Run 20 T2B 30 Russian KBS 53/35 200m Plate Pinch 25#/10# Gymnastics Metcon (No Measure) Plank Holds: 3 x 1:00Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Hamstring Smash Weightlifting Back Squat (20 Rep Back Squat ) Try to add at least 10lbs to your previous 20rm. Back Squat (1 x 10 @ 20rm Weight) After you hit your 20rm. Rest as needed then hit the...Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Pigeon Pose Weightlifting Front Rack Lunge (3 x 10 – AHAP ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10: 4 Burpees Over Bar 8 Front Rack Lunges 95/65Read More