BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: LaX Ball Hamstring Smash 2 Minutes: LaX Ball Front& Rear Delt Smash Warm-up BWCF 3 (No Measure) 1:00 Jump Rope 20 KBS 1:00 Jump Rope 20 Figure 8′s Weightlifting Sumo Deadlift (10 RM – 10 Minutes) Metcon Metcon (Time) 21-15-9 Box Jumps 24/20 SDHP 95/65 T2BRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Hip Opener 2 Minutes: LaX Ball Thoracic Smash Warm-up BWCF 7 (No Measure) 400m Run 30 OHS Weightlifting Hang Snatch + OHS (5 x 2) Metcon Metcon (Time) Snatch “DT”: 5 Rounds: 9 Deadlifts 135/95 6 Hang Power Snatches 3 OHSRead 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 8 (No Measure) 2 Rounds: 10 Back Squat 10 Jumping Good Mornings 10 BN Strict Press Metcon Metcon (Weight) EMOM x 10 Minutes: Even: 12 Front Rack Lunges Odd: 12 Kettle Bell Swings 53/35 Metcon Metcon (Time) For Time: 150 Double Unders 100 Air Squats 75 V-Ups 50 Burpees 25 HSPURead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Banded Front Rack Warm-up BWCF 1 (No Measure) 50 Double Unders/150 Singles -Then- 2 Rounds: 5 Pullups 10 Pushups 15 Squats Weightlifting Back Squat (1 RM) Metcon (AMRAP – Reps) Climb Ladder x 10 Minutes: 3-6-9-12-ect… Thrusters 75/45 RX+ 95/65 Pullups RX+ C2BRead more

BayWay CrossFit Staff – Community WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 Minutes: 50 Double Unders/150 Singles 40 Situps 30 Kettle Bell Swings 20 Push Ups 10 BurpeesRead more