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

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Hamstring Floss 2 Minutes: Banded Front Rack 2 Minutes: KB Calf Smash Warm-up BWCF 2 (No Measure) 15 Burpees 15 Sit Ups 10 Pullups 1 Minute Handstand Hold Metcon Metcon (Time) 4 x 400m Run*Continuous clock. rest 2 minutes between runs. score total time ***2 minutes = 120 seconds…..rest the full 2 minutes. don’t be that person. Metcon Metcon (Time) 15-12-9 Deadlift 245/155 RX+ 275/185 HRPU RX+ HSPURead more