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 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

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