WOD

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang :30 Plank Hold Into…... Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Sampson Stretches 10 Curtsey Squats 5 Inch Worms... Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (every :30 bump up the pace- start out EZ and finish with... Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Finisher Metcon (No Measure) “TABATA” 8 ROUNDS, :20... Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 6 Ring Muscle-Ups 18 DB Hang Power... Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (SNATCH COMPLEX) Build to a Heavy Set of the Complex: 1 Power Snatch + 1 Squat... Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 ROUNDS FOR TIME 75 Double Unders 500/450m Row 25 Hand Release Push-ups (Score is... Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) 3 SETS FOR QUALITY* 3 Kip Swings + 3 Kip Swings & Knees Up... Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 10 Groiners 10 Bootstraps 10 Thoracic Rotations/Side -into- AMRAP x 6 MINUTES... Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with... Read More