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

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