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

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