BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Delt Smash 2 Minutes: Banded Front Rack Weightlifting Split Jerk (5 x 2 – Build to Heavy Double) Metcon Metcon (Time) 4 Rounds: 6 Thrusters 24 Sit Ups 6 HSPU RX 135/95 RX+ 165/115 – Strict HSPURead more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Hamstring Smash 2 Minutes: Calf Smash Weightlifting Back Squat (Establish a New 20RM) Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″If you don’t want to put your body weight on the bar you can do the workout below. Metcon (Time) 3 Rounds: 500m Row 12 Deadlift 185/125 24 Box Jumps 24/20Read more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Lat Smash 2 Minutes: Tspine Smash Metcon Metcon (Time) For Time: 50 Power Snatchs 115/75 – 135/95 *EMOM 3 HSPU (RX+ Strict) Gymnastics L-Sit (Accumulate 2 minutes from pullup bar)Read more

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