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

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Pigeon Pose 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 Hang Snatch (5×1 ) Metcon Metcon (Time) 4 Rounds: 12 Pullups RX+...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 Back Squat (3 x 5 @ 85% ) Metcon Metcon...Read More

BayWay CrossFit Staff – Community WOD View Public Whiteboard Metcon Metcon (Time) Teams Of Two: 2 Rounds: 50 Box Jumps 50 KBS 50 Wallballs 50 Med Ball Sit ups 50 Double UndersRead 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 3 (No Measure) 1:00 Jump Rope 20 KBS 1:00 Jump Rope 20 Figure 8′s Weightlifting Shoulder Press (3 x 5 ) Metcon Metcon (Time) 4 Rounds: 400m...Read More

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Banded Sampson Warm-up BWCF 1 (No Measure) 50 Double Unders/150 Singles -Then- 2 Rounds: 5 Pullups 10 Pushups 15 Squats Metcon Metcon (Weight) Every 30s x 8 Minutes: First: 3 Hang P Snatch 115/75 RX+ 155/110...Read More

This is a cool article about the life of an affiliate owner Mark Lin   http://library.crossfit.com/free/pdf/CFJ_2014_08_Day_Achauer2.pdfRead More

Everyone check out our newest athlete spotlight post about Drew!           If you would like to be our next athlete spotlight please click HERE!Read More

Customizable Reebok CrossFit Nano 4.0 Now Available The wait is over! The customizable Reebok CrossFit Nano 4.0 is now available for pre-order! This is the latest generation of the shoe that the CrossFit community can’t get enough of, now upgraded with better technology, better breathability, and is ready to take on your personal design. Be sure to order...Read More