BayWay CrossFit Staff – Open Gym View Public Whiteboard Weightlifting Snatch (12 Minutes to 1RM) Clean and Jerk (12 Minutes to 1RM) Metcon ***Pick a Main Site WOD from this week*** Metcon (Time) 141226 21-18-15-12-9-6-3 reps for time of: 95-lb. power cleans Sit-ups Back extensions Metcon (Time) 141225 6 rounds for time of: 24 squats 24 push-ups 24 walking-lunge steps Run 400 meters Metcon (Time) 141223 Chest-to-bar pull-up ladder Rest 5 minutes 1/2 body-weight overhead squat ladder *For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch Warm-up BWCF 9 (No Measure) 2 Rounds: 10 Front Squats 10 Second Squat Hold 10 Push Press 10 Second Squat Hold 10 Front Squat 10 Second Squat Hold Weightlifting Back Squat (3 x 3 @ 85%) Metcon Metcon (AMRAP – Reps) Wallballs 20/14 T2B SDHP 95/65 Power Cleans 135/95 *8 Rds each of 20s on 10s off **Score total number of repsRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 – Snatch 135/95 2 – HSPU (Pike/Box) 3 – Thruster 135/95 4 – Pullups (Ring Rows) 5 – Push Ups 6 – Weighted Lunges 45/25 7 – Pistols (Air Squats) 8 – Box Jumps (Step Ups) 9 – T2B (V-Ups) 10 – Burpees 11 – DEADLIFT 135/95 12 – Kettle Bell Swing 53/35Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Hamstring Floss 2 Minutes: Lax Ball Pec Smash Warm-up BWCF 12 (No Measure) 400m Run -Then- 2 Rounds of “Cindy”: 5 Pullups 10 Pushups 15 Air Sqats Metcon Metcon (AMRAP – Reps) Main Site WOD 141210: AMRAP x 12: 1 minute of squat cleans 135/95 1 minute of push jerks 135/95 2 minutes of squat cleans 2 minutes of push jerks 3 minutes of squat cleans 3 minutes of push jerks ***Record total number of reps Metcon Metcon (AMRAP – Reps) EMOM x 10: 20 Double Unders 3 Air squats ***add three air squats each round. score highest number of air squatsRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: LaX Ball Lat Smash 2 Minutes: Pigeon Pose Warm-up BWCF 7 (No Measure) 400m Run 30 OHS Weightlifting Push Press (5 x 3 – Climbing) Metcon Metcon (Time) 3 Rounds: 600m Run 12 Burpees 21 Box Jumps 24/20Read more