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

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 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