BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Pigeon Pose 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 Pull w/ Explosion + Hang Snatch (5 x 1 ) Metcon Metcon (AMRAP – Reps) Climb The Ladder in 12 Minutes: 2 Power Snatch 95/65 Rx+ 135/95 100m Run 4 Power Snatch 100m Run 6 Power Snatch 100m Run 8 Power Snatch 100m Run ect…….Read more

It’s easy to use the Holidays as an excuse for not exercising. Do not let the Holidays get the best of you. Here are our top 10 reasons to stay diligent to your exercise through the Holidays. It is easier to stick with it, rather than start over -Realize the end of the year is not the end of your fitness. Consistency through the end of the year will help set you up for a better 2015! Plan your days ahead of time – Know your schedule and write down the days you are going make it to the gym. Write down your 2015 Goals today! – Decide now what you want and make it a priority and start on those goals now! Expect the unexpected – Don’t skip a day to workout because it is not your usual day to exercise, because you never know what could come up...Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Couch Stretch 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 10 20 Double Unders 10 Ring Dips***if possible do dips strict Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 5 HRPU RX+ HSPU 10 K2E RX+ T2B 15 Goblet Squats 53/35Read 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 Hamstring Floss Warm-up BWCF 8 (No Measure) 2 Rounds: 10 Back Squat 10 Jumping Good Mornings 10 BN Strict Press Weightlifting Back Squat (3 x 5 @ 85% ) Metcon Metcon (Time) 4 Rounds: 400m Run 20 Burpees 10 Deadlifts 245/175 RX+ 315/205Read more

BayWay CrossFit Staff – Community WOD View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner AMRAP x 25 minutes: 3 Rounds: 200m Med Ball Run 20/14 10 Burpees *1 round is when both partners have ran and done burpees* then AMRAP in remaining time: 50 Double Unders 40 Air Squats 30 V-Ups 20 Box Jumps 10 Pullups *break up as a team*Read more