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

Everyone check out our newest athlete spotlight post about Drew!           If you would like to be our next athlete spotlight please click HERE!Read more

Customizable Reebok CrossFit Nano 4.0 Now Available The wait is over! The customizable Reebok CrossFit Nano 4.0 is now available for pre-order! This is the latest generation of the shoe that the CrossFit community can’t get enough of, now upgraded with better technology, better breathability, and is ready to take on your personal design. Be sure to order your custom pair and show the CrossFIt world what WODing in style really looks like!     ***This post contains affiliate links and we will be compensated if you make a purchase after clicking on my links.Read more