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

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 (AMRAP – Reps) EMOM x 10 5 Strict Pullups RX+ 3 Muscle Ups ME Burpee Box Jumps 24/20 Metcon Metcon (AMRAP – Reps) Climb Ladder in 8 Minutes: 3-6-9-12-15-ect… Power Clean 115/75 RX+ 135/95 V-UpsRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Couch Stretch 2 Minutes: Banded Hamstring Floss Warm-up BWCF 11 (No Measure) 2 Rounds: 10 Burpees 10 Bent Rows 10 Snatch Balance Weightlifting Deadlift (5 x 3 ) Metcon Metcon (Time) 40-30-20-10: Wall Balls 20/14 Burpees over wallballRead 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 12 (No Measure) 400m Run -Then- 2 Rounds of “Cindy”: 5 Pullups 10 Pushups 15 Air Sqats Weightlifting Clean Pull + Power Clean + Push Jerk (5 x 1 ) Metcon Metcon (Time) 10-8-6-4-2 Clean and Jerk 95/65 RX+135/95 2 rounds of “Cindy” after every setRead more

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