BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Pigeon Pose Weightlifting Front Rack Lunge (3 x 10 – AHAP ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10: 4 Burpees Over Bar 8 Front Rack Lunges 95/65Read more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Hip Smash 2 Minutes: Banded Front Rack Metcon Metcon (AMRAP – Rounds and Reps) In 20 Minutes: Complete Karen (150 Wallballs 20/14) then AMRAP 3 Power Clean 6 Push Ups 9 Sit Ups 135/95 – 185/115Read more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Calf Smash 2 Minutes: Pec Smash Metcon Metcon (Time) 5 Rounds: 200m Run 20 T2B 30 Russian KBS 53/35 200m Plate Pinch 25#/10# Gymnastics Metcon (No Measure) Plank Holds: 3 x 1:00Read more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Hamstring Smash Weightlifting Back Squat (20 Rep Back Squat ) Try to add at least 10lbs to your previous 20rm. Back Squat (1 x 10 @ 20rm Weight) After you hit your 20rm. Rest as needed then hit the same weight for 10 reps Metcon Metcon (Time) 3 Rounds: 21 Cal Row 15 PU – C2B 9 Deadlifts 275/175 – 315/205RX+ is C2B & 315/205 – any other combo is RX or scaledRead more

BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: AMRAP x 25: P1: 400m Run P2: 30 KBS 53/35 15 Burpees 30 WallballsPartner 1 Runs 400m while Partner 2 starts on the AMRAP. Whenever P1 returns from their run they will take over for P2 where ever they are at. Record the total number of rounds completed.Read more