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

Next Week is Christmas and we want to celebrate it with everyone by doing our “12 Days of Christmas” WOD! I know it is during the day but if you can come please try to make it out!  Anyone is welcome to come so please spread the word, and for the members of BWCF there is a pretty sweet raffle if you bring a friend to this WOD.   Read more