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

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Hamstring Floss 2 Minutes: Banded Bully Stretch 2 Minutes: KB Calf Smash Warm-up BWCF 1 (No Measure) 50 Double Unders/150 Singles -Then- 2 Rounds: 5 Pullups 10 Pushups 15 Squats Weightlifting Floor Press (4 x 5) Metcon Metcon (Time) 20-15-10-5 Deadlift 205/135 RX+ 225/165 400m RunRead 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 Weightlifting Metcon (Weight) EMOM x 7mins: Min 1: 7 unbroken Hang Squat Cleans + 1 Jerks Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks Min 7: 1 Hang Squat Clean + 7 unbroken Jerks***Workout should be done between 55-60% of 1RM. This will be scored by the weight you chose to do. Eligibility...Read 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 (Time) For Time: 20-18-16-14-12 HRPU or 10-8-6-4-2 Strict HSPU 15-13-11-9-7 Ring Dips or 5-4-3-2-1 Muscle Ups Metcon Metcon (AMRAP – Reps) 3 Rounds: No Rest Minute Drills (1min per Movement): Burpees Air Squats V-Ups Box Jumps Jumping LungesRead more