BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Tricep Smash 2 Minutes: Delt Smash Weightlifting Bent Over Row (4 x 10 – AHAP ) Floor Press (4 x 10 – AHAP) Tricep Pulldown (4 x 20 ) Metcon Metcon (Time) 4 Rounds: 20 KBS 15 Pushups 15 Pullups 20 Push Press 75/55Read more

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Warm-up 2 Rounds 150M Sprint on Rowe 10 Lunges (5 /side) Metcon Metcon#1 2 Rounds 10 KBS 200M Run Rest 2 Minutes then; Metcon# 2 2 Rounds 10 Dumbbell Snatch 200M Row (Sprint) Rest 2 min. then; 2 Rounds 10 Squats 10 Ring Rows Cool Down 50 Hollow RocksRead more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Wall Sit 2 Minutes: Banded Front Rack Metcon Metcon (Time) 20 Minutes to establish 1RM Clean & Jerk -before starting on clean and jerk you must run 1.5 miles ***depeinding on weather we may change it to 2500m rowAdd to comment section what you did Clean and Jerk (1 RM)Read more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Pigeon Pose 2 Minutes: Calf Smash Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 25 Cal Row 50 Air Squats 75 Double Unders Gymnastics Toes-To-Bar (4 x ME Sets)Read more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Quad Smash 2 Minutes: Hamstring Smash Weightlifting Back Squat (4 x 10 @ 10+ lbs from last 20RM) Metcon Metcon (Time) 5 Rounds: 200m Run 12 Burpees to Plate 45#Read more