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

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