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

BayWay CrossFit Staff – Community WOD View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead 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 (Weight) EMOM x 10 Minutes: 6 Pistols 3 Cleans Metcon Metcon (Time) 4 Rounds: 25 KBS 53/35 20 Double Unders 15 OHS 95/65 RX+ 135/95Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD () Warm-up BWCF 3 (No Measure) 1:00 Jump Rope 20 KBS 1:00 Jump Rope 20 Figure 8′s Weightlifting Bent Over Row (4 x 10 ) Metcon Metcon (Time) 6 Rounds: 6 HSPU 10 Thrusters 75/45 12 Burpees Over BarRead more