BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 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) 3 Rounds: 400m Run 10 C&J 115/75 RX+ 155/105Read more

BayWay CrossFit Staff – Community WOD View Public Whiteboard Metcon Metcon (Time) Teams Of Two: 2 Rounds: 50 Box Jumps 50 KBS 50 Wallballs 50 Med Ball Sit ups 50 Double UndersRead more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Couch Stretch 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 Shoulder Press (3 x 5 ) Metcon Metcon (Time) 4 Rounds: 400m Run 10 K2E RX+ T2B 10 Thrusters 95/65 RX+ 135/95Read more

BayWay CrossFit Staff – CrossFit View Public Whiteboard Mobility WOD (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Banded Sampson Warm-up BWCF 1 (No Measure) 50 Double Unders/150 Singles -Then- 2 Rounds: 5 Pullups 10 Pushups 15 Squats Metcon Metcon (Weight) Every 30s x 8 Minutes: First: 3 Hang P Snatch 115/75 RX+ 155/110 Second: 5 HSPU RX+ 4″/2″ Metcon Metcon (Time) 2 Rounds: 60 Double unders 20 KB Snatch 53/35 15 Deads 245/175Read more

This is a cool article about the life of an affiliate owner Mark Lin   http://library.crossfit.com/free/pdf/CFJ_2014_08_Day_Achauer2.pdfRead more