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

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 Front Squat (3 x 5 @ 80% ) Metcon Metcon (Time) 4 Rounds: 15 Box Jumps 24/20 25 Sit Ups 35 Double UndersRead more

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