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

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: LaX Ball Hamstring Smash 2 Minutes: Banded Front Rack Warm-up BWCF 5 (No Measure) 400m Run -Then- 2 Rounds: 8 Power Clean 8 Press 8 Front Squat Weightlifting Metcon (Weight) EMOM x 8 3 Hang Power Cleans***start @ 70% and add weight each minute Metcon Metcon (Time) 20-15-10-5 K2E RX+ T2B 5-10-15-20 Deadlift 205/135 RX+ 225/155Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Pigeon Pose 2 Minutes: Lax Ball Lat Smash Warm-up (No Measure) 2 rounds: 400m run 10 Plyo Push Ups Metcon Metcon (No Measure) EMOM x 10 minutes: Even: ME HSPU x 30s Odd: 30 Double Unders/1 minute of Attempts Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# ()Read more