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

In these two videos the Barbell Shrugged guys interview Farmer Joe Pimentel. Joe reveals some information that most of us do not know about the food we eat everyday. He talks about the benefits of eating better quality food and how it can better your health in the long run.   This video Joe as...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 5 (No Measure) 400m Run -Then- 2 Rounds: 8 Power Clean 8 Press 8 Front Squat Weightlifting Power Clean (5 x 1 ) Metcon Metcon (Time)...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 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 Front Squat (3 x 5 @ 80% ) Metcon Metcon...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 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 Snatch Grip Push Press (5 x 3 ) Metcon Metcon (Time) For Time:...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: LaX Ball Pec Smash 2 Minutes: Banded Hamstring Floss Warm-up BWCF 10 (No Measure) 50 Double Unders/150 Singles 2 Rounds: 10 Lunge + Elbow to Foot 10 Squat Jumps 10 Plyo Pushups Weightlifting 3 Push Press...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 Weighted Ring Row (4 x 10 ) Metcon Metcon (Time) 30-20-10...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 5 (No Measure) 400m Run -Then- 2 Rounds: 8 Power Clean 8 Press 8 Front Squat Weightlifting Metcon (5 Rounds for reps) EMOM x 10 Even: 4...Read More