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

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Couch Stretch Warm-up BWCF 1 (No Measure) 50 Double Unders/150 Singles -Then- 2 Rounds: 5 Pullups 10 Pushups 15 Squats Weightlifting Overhead Squat w/ 3s Pause (5 x 3) Metcon Metcon (Time) For Time: 30 Air Squats 20 Box Jumps 24/20 30 Sit Ups 20 Box Jumps 30 Pushups 20 Box Jumps 30 Situps 20 Box Jumps 30 Air SquatsRead 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 10 (No Measure) 50 Double Unders/150 Singles 2 Rounds: 10 Lunge + Elbow to Foot 10 Squat Jumps 10 Plyo Pushups Weightlifting Defacit Deadlift (5 x 2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 Minutes: 200m Run 14 KB Snatch 53/35 (7e arm)Read 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 12 (No Measure) 200m Run 2 Rounds: 10 KBS 10 Situps 10 Jumps over KB Weightlifting Power Snatch + Snatch (12 Minutes to Find 1RM) Metcon Metcon (Time) 30 Squat Snatches @ 70% of Complex *every time bar is dropped you have 3 Pullups + 3 BurpeesRX is any weight done 95/65 or more RX+ is 135/95+Read 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 Metcon (4 Rounds for time) Gobbling Mash Up: 0:00 – 3 Rounds: 200m Run 15 Deadlifts 135/95 7:00 – 3 Rounds: 40 Double Unders 20 Front Rack Lunges 135/95 15:00 – 3 Rounds: 25 Sit Ups 15 Back Squats 135/95 5 Wall Climbs 25:00 – For Time: 40 Burpees Gymnastics Metcon (No Measure) PlanksRead more