BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pull-down 2 Minutes: Lax Ball Thoracic Smash Warm-up BWCF 3 (No Measure) 1:00 Jump Rope 20 KBS 1:00 Jump Rope 20 Figure 8′s Weightlifting High-Hang Snatch (4 x 3 ) Metcon Metcon (Time) 3 Rounds: 15 Hang Squat Snatch 75/45 30 Lateral Bar BurpeesRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Sampson 2 Minutes: Banded Lat Pulldown 2 Minutes: LaX Ball Thoracic 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 Gymnastics Metcon (No Measure) EMOM x 10mins: 6 Strict Ring Dips 12 Goblet Squats 53/35 Metcon Metcon (Time) 4 Rounds: 10 K2E RX+ T2B 10 Push Press 95/65 RX+ 115/80 10 KBS 53/35Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: LaX Ball Pec Smash Warm-up BWCF 12 (No Measure) 200m Run 2 Rounds: 10 KBS 10 Situps 10 Jumps over KB Weightlifting Front Squat (3 x 5 @ 80%) Metcon Metcon (Time) 4 Rounds: 5 Power Cleans 175/95 RX+ 205/135 20 Box Jumps 24/20Read more

BayWay CrossFit Staff – CrossFit In honor of Veterans Day we will be doing the Hero WOD “Tillman”. This workout is named for Pat Tillman who was a soilder who lost his life fighting in Afghanistan on April 22, 2004. Pat left a career in the NFL to fight for his country after 9/11. To read more on Pat’s story visit http://pattillmanfoundation.org/ View Public Whiteboard Warm-up BWCF 1 (No Measure) 50 Double Unders/150 Singles -Then- 2 Rounds: 5 Pullups 10 Pushups 15 Squats Gymnastics Plank Holds (Tabata ) Metcon Tillman (Time) 7 Rounds: 7 Dead Lifts 315/205 200 m run 15 Pull-ups Rest 45 seconds between each round.Read 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 11 (No Measure) 2 Rounds: 10 Burpees 10 Bent Rows 10 Snatch Balance Weightlifting Push Press (3 x 5 @ 80% ) Metcon Metcon (Time) For Time: 25 OHS 95/65 RX+ 135/95 75 Double Unders 25 Burpees 75 Double Unders 25 OHS***NO SINGLES*** Scaled = Double Under AttemptsRead more