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

Fish Oil is an important supplement and can aid you in many different ways. It is a macro nutrient and its a dietary necessity, not a dietary supplement. Companies market it as a supplement because of how limited it is in western diets. In some countries Fish Oil supplements are non existent. Here is a quick article from CrossFit Invictus talking about Fish Oil needs for exercisers. Click HERE for a Google Spreadsheet version of the table in the article. How Much Fish Oil Should You Take? – CrossFit Invictus Read more

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 8 (No Measure) 2 Rounds: 10 Back Squat 10 Jumping Good Mornings 10 BN Strict Press Weightlifting Front Squat (3 x 5 @ 80% ) Metcon Metcon (Time) For Time: 800m Run 40 K2E RX+ T2B 30 Thrusters 75/45 RX+ 95/65 20 Lateral Bar Burpees 800m RunRead more