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

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 2 (No Measure) 15 Burpees 15 Sit Ups 10 Pullups 1 Minute Handstand Hold Gymnastics Metcon (No Measure) Hand Stand Practice: (Not for Time) 20 Shoulder Taps 5 Free Standing HSPU 10 Deficit HSPU 15 Strict HSPU 50ft HS WalkThe goal is to complete all of these. Modify each movement as needed. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 50 Wallballs 20/14 25 KBS 53/35 10 Deadlifts 225/165 RX+ 275/205Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Foam Roll Back 2 Minutes: Banded Sampson 2 Minutes: Banded Hamstring Floss Warm-up BWCF 3 (No Measure) 1:00 Jump Rope 20 KBS 1:00 Jump Rope 20 Figure 8′s Weightlifting Metcon (8 Rounds for reps) EMOM x 8 8 K2E RX+ T2B ME KB Snatch 53/35Score the number of Snatches each round Metcon Metcon (Time) 3 Rounds: 400m Run 15 Push Ups 15 Goblet Squats 53/35Read more

In these two videos the Barbell Shrugged guys interview Farmer Joe Pimentel. Joe reveals some information that most of us do not know about the food we eat everyday. He talks about the benefits of eating better quality food and how it can better your health in the long run.   This video Joe as a smaller part (48:30-1:10:10) but covers  a lot of the same stuff in a shorter time frame.Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Banded Sampson 2 Minutes: LaX Ball Lat Smash Warm-up BWCF 5 (No Measure) 400m Run -Then- 2 Rounds: 8 Power Clean 8 Press 8 Front Squat Weightlifting Power Clean (5 x 1 ) Metcon Metcon (Time) 21-15-9 Power Clean 115/75 RX+ 155/105 Bar Facing BurpeeRead more