BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Hamstring 2 Minutes: Roll Low Back and Hips Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD: AMRAP x 25: 6 Burpees to Plate (add 2 each rd) 10 Thrusters 95/65 200m Run w/ plate 45/25 *While 1 Parter is working the other must hold a bar at the top of a deadlift RX = 225/155 – RX+ 315/205. If you drop the barbell during the DL hold your partner must stop working. And the DL’r must do 3 burpees before picking the bar back up. **You do not have to hold the DL while your partner runsWe will score the number of rounds of burpees you make through as a team. So if you guys made it through the 4rd of burpees (12) then your score is 4. If only one of you makes it through...Read more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Hip Flexor Banded 2 Minutes: Banded Front Rack Metcon Metcon (AMRAP – Rounds and Reps) 50 Cal Row 40 FS 30 T2B 20 Burpee BJ 30 Ring Dip – 10 MU 20 Burpee BJ 30 T2B 40 FS 50 Cal Row Weight: 135/95 – 155/105 Box Height: 24/20 – 30/24 RX+ is 10 Muscle UpsRead more

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Warm-up 100 Jump Ropes Then 2 Rounds 10 Squats 10 Sit-ups Metcon 200M Run 10 Sit-ups 200m Farmers Carry 10 Sit-ups 10 Med-Ball Cleans 200m Run 10 Sit-ups 10 Med-Ball Cleans 10 Ring Rows 200m Farmers Carry 200m Run Cool Down 30 Flutter Kicks 30 Heel Touches 30 V-upsRead more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Lat Pulldown 2 Minutes: Couch Stretch Metcon 2k Row (Time) Max Effort 2k RowThis is a TIME TRIAL! This means you are rowing as fast as you can! Weightlifting Snatch + Hang Snatch + OHS + TnG Snatch (Build to Max) Snatch + Hang Snatch + OHS + TnG Snatch (3 x 1 @ 80%)Read more

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