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

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 400m Run 25 SDHP 25 Vups 25 Box Jumps 25 Air Squats 400m Run 25 SDHP 25 Vups 25 Box Jumps 25 Air Squats 400m Run 25 SDHP 25 Vups 25 Box Jumps 25 Air Squats 400m RunSDHP: 75/55 – 95/65 BJ: 24/20 – 30/24Read more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Calf Smash 2 Minutes: Lat Smash Metcon Metcon (Time) Buy In: 1,000m Row 3 Rounds: 60 Double Unders 20 Pullups 30 Jump Lunges to Plate 20 KBS 53/35 Cash Out: 500m Row Gymnastics Metcon (Time) Pullup Bar L-Sit: Accumulate 2 MinutesRead more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded OH 2 Minutes: Calf Smash Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Weightlifting BN Push Press (3 x 5 – Building to 5RM) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups****this is the wod if it rains. We are not doing both workouts****Read more