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

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Calf Smash 2 Minutes: Banded Front Rack Metcon Metcon (Time) For Time: 100 Thrusters *EMOM 4 BJO RX 95/65 – 24-20 RX+ 115/75 – 30/24*RX = no missed rds of bjoRead more