BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: LaX Ball Lat Smash 2 Minutes: Couch Stretch 2 Minutes: Banded Front Rack Warm-up BWCF 13 (No Measure) 200m Run 20 Back Squats w/ Jump 20 Push Ups 50ft Banded Walk Weightlifting Back Squat (3 x 5 @ 85% ) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute Clock: 800m Run -Then- AMRAP: 9 Front Squat 115/75 RX+ 155/105 9 Pullups RX+ C2B 9 KBS 53/35Read more

BayWay CrossFit Staff – Community WOD WOD courtesy of CrossFit Fenrir View Public Whiteboard Metcon Metcon (Time) Zombie Partner Workout: Run 800m 20 Doulbe Unders/60 Singles 40 Air Squats 60 Sit-ups 40 Pushups 20 Walking Lunges Run 600m*One partner will be “Alive” and the other will be a “Zombie”. If you are Alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them! **If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 Burpees after the workout. ***If you are Alive and you get caught by any Zombies then you must also do the 25 Burpees. ***The only people who don’t do Burpees are the living who don’t get caught and the Zombies who...Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Wall Sit 2 Minutes: LaX Ball Trap Smash Warm-up BWCF 12 (No Measure) 200m Run 2 Rounds: 10 KBS 10 Situps 10 Jumps over KB Weightlifting Snatch (4 x 3) Metcon Metcon (Time) 21-15-9 Squat Snatch 75/45 RX+ 115/75 HRPU RX+ HSPU Situps RX+ Med Ball SitUps 20/14Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Banded Hamstring Floss 2 Minutes: Kettle Bell Calf Smash Warm-up BWCF 1 (No Measure) 50 Double Unders/150 Singles -Then- 2 Rounds: 5 Pullups 10 Pushups 15 Squats Weightlifting BN Push Jerk + FR Split Jerk (5 x 1 ) Metcon Metcon (Time) 3 Rounds: 400m Run 15 SDHP 75/45 RX+ 95/65 45 Double undersRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Lax Ball Hip Smash 2 Minutes: Pigeon Pose 2 Minutes: Banded Hamstring Floss Warm-up BWCF 11 (No Measure) 2 Rounds: 10 Burpees 10 Bent Rows 10 Snatch Balance Weightlifting Deadlift (3 x 8 ) Metcon Metcon (Time) 3 Rounds: 25 Wallballs RX+ 2for1 20/14 25 KBS RX+ KB Snatch 53/35Read more