BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 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 Snatch Grip Push Press (5 x 3 ) Metcon Metcon (Time) For Time: 21 Pullups RX+ C2B 9 Thrusters 115/75 RX+ 155/105 15 Pull ups RX+ C2B 15 Thrusters 95/65 RX+ 135/95 9 Pullups RX+ C2B 21 Thurster 75/45 RX+ 115/85 One barbell. You change the weights.Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: LaX Ball Pec Smash 2 Minutes: Banded Hamstring Floss Warm-up BWCF 10 (No Measure) 50 Double Unders/150 Singles 2 Rounds: 10 Lunge + Elbow to Foot 10 Squat Jumps 10 Plyo Pushups Weightlifting 3 Push Press + 3 Push Jerk + 3 Split Jerk (5 x 1 ) Work to a max set in at least 5 sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 20 Box Jumps 24/20 10 Burpees to Plate 45#/25# 20 OH Lunges 45#/25# 10 Push Ups to PlateRead 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 Weighted Ring Row (4 x 10 ) Metcon Metcon (Time) 30-20-10 Thruster RX 75/45 RX+ 95/65 Ring DipsRead 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 5 (No Measure) 400m Run -Then- 2 Rounds: 8 Power Clean 8 Press 8 Front Squat Weightlifting Metcon (5 Rounds for reps) EMOM x 10 Even: 4 Sumo Deadlift 245/175 RX+ 315/205 Odd: 10 Air Squats + Max Effort Double UndersScore the number of double unders each round Metcon Metcon (Time) 4 Rounds: 12 KBS 53/35 12 T2B 200m RunRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Pigeon Pose 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 Hang Snatch (5×1 ) Metcon Metcon (Time) 4 Rounds: 12 Pullups RX+ C2B 9 H Squat Snatch 75/45 RX+ 95/65 6 HRPU RX+ Strict HSPURead more