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 Front Squat (3 x 3 @ 85%) Metcon Metcon (Time) 21-15-9-15-21 Deadlift 185/135 Push Ups Double UndersRead 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 High-Hang Snatch (5 x 2 ) Metcon Metcon (Time) 4 Rounds: 6 Snatch 115/75 RX+ 155/105 12 K2E RX+ T2BRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Couch Stretch 2 Minutes: LaX Ball Trap Smash Warm-up BWCF 12 (No Measure) 200m Run 2 Rounds: 10 KBS 10 Situps 10 Jumps over KB Weightlifting Clean + Front Squat + Jerk (6 x 1 – 60-75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 Minutes: 12 Front Squat 115/75 RX+ 135/95 10 Push Ups 8 Med Ball Situps 20/14Read more

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