BayWay CrossFit Staff – Community WOD View Public Whiteboard Metcon Metcon (Time) For Time in Teams of 2: 50 Wallballs – Wall Sit 50 KBS – Plank 50 Vups – Hollow Hold (dead bug) 50 Goblet Squats – 90 degree squat 50 Push Ups – Plank 50 Box Jumps – Super Man ****10 burpees each btw stations*****each team completes all 50 reps before moving to new station. Only one person can work at a time. The partner not working has to be doing the hold in order for the reps to count. If partner doing the hold stops then the partner working on the reps must stop as well. Before you start the next station each partner must complete 10 BurpeesRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Pigeon Pose 2 Minutes: Banded Front Rack 2 Minutes: LaX Ball Lat Smash Warm-up BWCF 9 (No Measure) 2 Rounds: 10 Front Squats 10 Second Squat Hold 10 Push Press 10 Second Squat Hold 10 Front Squat 10 Second Squat Hold Weightlifting Power Snatch (3 RM TnG ) Metcon Metcon (AMRAP – Reps) 8 Minutes to Climb the Ladder: 3-6-9-12-15-ect…. Power Snatch 75/45 RX+ 95/65 K2E RX+ T2BRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Hamstring Floss 2 Minutes: Banded Lat Pulldown Warm-up BWCF 3 (No Measure) 1:00 Jump Rope 20 KBS 1:00 Jump Rope 20 Figure 8′s Weightlifting Bent Over Row (5 x 5 ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 18 KBS 53/35 12 OH Lunge 53/35 6 Pistols RX+ 53/35Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Hamstring Floss 2 Minutes: Lax Ball Lat Smash Warm-up BWCF 8 (No Measure) 2 Rounds: 10 Back Squat 10 Jumping Good Mornings 10 BN Strict Press Weightlifting Metcon (Weight) EMOM x 8 Minutes: 2 High Hang Squat Cleans 20 Double Unders Metcon (AMRAP – Rounds and Reps) AMRAP x 10 Minutes: 5 Pullups RX+ C2B 5 Power Clean 135/95 RX+ 155/105 5 V-UpsRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Banded Front Rack 2 Minutes: LaX Ball Pec Smash Warm-up BWCF 6 (No Measure) 400m Run 30 Air Squats 20 Pushups Weightlifting Back Squat (3 x 5 @ 85%) Metcon Metcon (Time) 7 Rounds: 10 Push Presses 115/75 7 Front Squats 115/75 10 Burpee Box Jumps 24/20Read more