WOD

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FRIDAY 4/3/20

STONEWAY 7AM ONLINE (LIVE) CLASS – CLICK HERE TO JOIN US

WARM-UP

FOR TIME: (5 MINUTE CAP)

1 Round
1:00 Run/Bike/Lateral Shuffle
12 Up Downs
10 Push-ups
10 Tuck-ups
:30 Push-up Plank

1 Round
1:00 Run/Bike

12 Burpees

10 Push-ups

10 Tuck-ups
:30 Elbow Plank

 

STRENGTH

<StoneWay Workout DEMO – Click HERE>

4 SETS
15 Slow Tuck-Ups
10 DB Push Press (w/ Slow Lower to Shoulder)

1:00 Plank Hold

(Score is Weight)

 

WORKOUT

EVERY 3:00 x 4 SETS

:45 Spint Run, Bike, Row or Lateral Shuffles

10 V-Ups
10 DB Push Press
10 Burpees

(Score is Each Set for Time)

——

***STONEWAY HOME VERSION***

WARM-UP
3 Sets

5-10 reps of each movement

Air Squat, Push-up, Lunges, Sit-ups, Burpees, 200m run

WATCH “WARM-UP” VIDEO HERE or WARM-UP (B)

 

WORKOUT

AMRAP x 12 MINUTES

10 Backpack Ground to Overhead
5 Burpee Over Backpack

200m Run

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS
2:00 Plank Hold*
20 Feet Together Squats

1:00 Farmer Hold (AHAP)

*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.

(No Measure)

————–

SATURDAY 4/4/20

“LIVE 7am ONLINE CLASS”

TBA

***STONEWAY HOME VERSION***

 

STRENGTH

“Alternating Tabata” – :20 ON/:10 OFF (Total of 8 rounds)

T1 – DB Bicep Curls

T2 – DB Deficit Push-up

(Score is Total Reps)

 

WORKOUT

AMRAP x 16 MINUTES

400m Run
20 Tuck Jumps
20 Up-Downs
20 DB Hang Power Cleans

(Score is Rounds + Reps)

LIVE 7AM ONLINE CLASS DAILY

Register Here


WEDNESDAY 4/1/20

WARM-UP

2:00 Row/Run/Bike (increase pace every :30)

Into…

2 ROUNDS*
10 Romanian Deadlift

8 Hang Muscle Cleans

6 Front Squats
4 Strict Press
2 Push Press

*Can use a Barbell or DBs

STRENGTH

5 SETS*
1 Power Clean +
2 Front Squats +
1 Jerk

*Start moderate and build to heavy. Athlete Choice for Push Jerk or Split Jerk.

(Score is Load)

 

“CALIFORNIA LOVE”

FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

(Score is Time)

COOL DOWN

FOR RECOVERY
2:00 Slow Bike, Walk, or Row

1:00 Foam Rolling IT Band (L)

1:00 Foam Rolling Inside Thigh (L)
1:00 Foam Rolling IT Band (R)

1:00 Foam Rolling Inside Thigh (R)

(No Measure)

***STONEWAY HOME VERSION (7AM LIVE ONLINE CLASS w/Coach Scott)***

WARM-UP

:20 ON / :10 OFF x 9 SETS

MVMNT 1 – DB Deadlifts

MVMNT 2 – Single Arm Bent Over Row (alternate every 5 reps)

MVMNT 3 – Mountain Climbers

 

STRENGTH

4 SETS
10 Slow DB Curls

10 Slow DB Sumo DL

1:00 Hollow Body Hold

(Score is Weight)

 

WORKOUT

EMOM x 12 MINUTES

MIN 1 – :45 Mountain Climbers

MIN 2 – 20 DB Suitcase Deadlift

MIN 3 – 7/7 DB Reverse Lunge

(No Measure)

——

***STONEWAY HOME VERSION (B)***

WARM-UP
3 Sets

5-10 reps of each movement

Air Squat, Push-up, Lunges, Sit-ups, Burpees, 200m run

WATCH “WARM-UP” VIDEO HERE

or

WARM-UP (B)

WORKOUT

3 ROUNDS

Directions: 1:30 STATIONS w/:30 seconds rest between stations.

No Rest b/t Rounds

STATION 1

30 DB Thrusters

30 V-Ups

Rest Remainder

STATION 2
30 DBL DB Swings

30 Sit-Ups

Rest Remainder

STATION 3
40 DB Lunges
40 Russian Twists (R+L=1)

Rest Remainder

STATION 4
40 Alt DB Snatch

40 Mountain Climbers

Rest Remainder

————–

THURSDAY 4/1/20

WARM-UP

WARM-UP
TABATA (:20 ON / :10 OFF)
Jump Rope*
*Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc

Into…
2 ROUNDS
10 Supermans
10 Bent over row w/DB’s
5 Inch Worm + Push-Up

:20 Hollow Body Hold
5/5 Single Arm DB Sumo DL

Into …

2 ROUNDS
5 Kip Swings
:20 HS Hold (or :30 Plank) 10 Hollow Rocks
5 Pike Push-Ups
5/5 Single Arm DB Swing

 

SKILL

EMOM x 10 MINUTES

MIN 1 – :45 Practice on Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU
Pull-Up Muscle-Up
HS Walk
Ring Dip or Bench Dip

(No Measure)

WORKOUT

4 SETS
AMRAP x 4 MINUTES
6 Alt. DB Hang Split Snatch (50/35)|(35/20)*
6 DB Box Step-Ups (24/20)** 24 Double Unders

*Alternate arms each rep, feet can split any way.

**Hold DB on either shoulder or in front rack. Do not rest behind the head.

-Rest 1:00 b/t Sets- (Score is Rounds + Reps)

***STONEWAY HOME VERSION (7am LIVE Class ONLINE w/Coach Scott)***

WARM-UP

AMRAP x 6 MINUTES

10 Lunges
:30 Single Under or Jumping in place or Mountain Climbers
10 Air Squats
:30 Deadbugs

 

STRENGTH

EMOM x 10 MINUTES
MIN 1 – 12 DB Front Squats

MIN 2 -:40 Double Unders/Single Unders or :40 Mountain Climbers

(Score is Weight)

 

WORKOUT

FOR TIME

50-40-30-20-10
Air Squats

Sit-ups
Double DB Russian Swing

(Score is Time)

***STONEWAY HOME VERSION (B)***

WORKOUT

FOR TIME 40-30-20-10
Alt. Jumping Lunges

Backpack Floor Press

Mountain Climbers*

*Opposite knee to opposite elbow

(Score is Time)

HOME WORKOUTS AND DUMBBELL THRUSTERS

Register Here


MONDAY 3/30

WARM-UP

2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)

Into…

25’ Alt Spiderman Stretches
25’ Alt Walking Knees to Chest (grab knee and pull into chest)

25’ Alt Soldier Kicks
25’ Toe Touches (grab opposite ankle and bow forward) Then…Grab a Barbell!

2 SETS
5 Barbell Goodmornings
5 Slow Deadlifts (from below knee to stand)

 

STRENGTH

ON A 12:00 RUNNING CLOCK… Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

(Score is Load)

WORKOUT

FOR TIME
40 HSPU
25/20 Cal Bike
20 Deadlift (225/155)|(155/105)

30 HSPU
25/20 Cal Bike
15 Deadlift
20 HSPU
25/20 Cal Bike
10 Deadlift

(Score is Time)

—-

***STONEWAY HOME VERSION (A)***

WARM-UP
3 Sets

5-10 reps of each movement

Air Squat, Push-up, Lunges, Sit-ups, Burpees, 200m run

WATCH “WARM-UP” VIDEO HERE

or

WARM-UP (B)

WORKOUT

AMRAP x 14 MINUTES

400m Run or 20 UP-Downs
20 Backpack Thrusters

10 Burpees Over Backpack

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS
5/5 Arnold Presses

20 Alt. Object Slides

30 Russian Twists

(No Measure)

***STONEWAY HOME VERSION (B)***

WARM-UP
3 Sets

5-10 reps of each movement

Air Squat, Push-up, Lunges, Sit-ups, Burpees, 200m run

WATCH “WARM-UP” VIDEO HERE

or

WARM-UP (B)

 

STRENGTH

E2MOM x 10 minutes+

12-10-8-6 Unbroken DB Thrusters

*Every 2 minutes we will perform the reps of each set. Whatever time is remaining in the 2 minutes you rest.

(Score is Weight)

 

WORKOUT

FOR TIME

1000m/750m Row or 800m Run*

30 DB Thrusters
30 DB Bent Over Row

750m/500m Row or 400m Run**

30 DB Thrusters
30 DB Renegade Row

500m/400m Row or 200m Run***

30 DB Thrusters
30 DB Push Press

*40 Burpees or 4 minutes of Burpees, **20 Burpees or 2 minutes of Burpees, ***10 Burpees or 1 minute of Burpees

(Score is Time)


TUESDAY 3/31

WARM-UP

QUICK MOVEMENT FLOW (3:00)
3 SETS
15 Jumping Jacks
10 Squats w/ Twist & Reach (alternating twist each time)

5 Groiner L + Groiner R + Push-Up

Then…

WALL BALL WARM-UP (7:00)

CHIPPER STYLE…
15 WB Thrusters
10 WB Ground to Overhead

100m WB Run

15 WB Thrusters
10 WB Ground to Overhead

100m WB Run
200m Run (No Wall Ball)

 

WORKOUT

AMRAP x 30 MINUTES

400m MB Run (20/14)|(14/10)

400m Run
30 Knees 2 Elbow
30 Slam Balls (30/20)|(20/15)

30 Box Jumps (24/20)

(Score is Rounds + Reps)

 

FINISHER

ON A 5:00 RUNNING CLOCK…

Accumulate as much time as possible in Elbow Plank

(Score is Time)

—-

***STONEWAY HOME VERSION (A)***

 

WORKOUT

EMOM x 15 MINUTES
MIN 1 – :50 MAX Double-Unders or Air Squats
MIN 2 – :50 MAX Backpack Lunges
MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation(Score is Total Reps Each Round)

 

OPTIONAL FINISHER

“TABATA”
8 ROUNDS (:20 ON / :10 OFF)

MOVT 1 – Hollow Rocks MOVT

2 – Sit-Ups

***STONEWAY HOME VERSION (B)***

WARM-UP

STONEWAY HOME VERSION “WARM-UP” VIDEO

or

STONEWAY HOME VERSION “WARM-UP” (B) VIDEO

 

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 10 DB Bench Press

MIN 2 – 10-15 Diamond Push-ups

MIN 3 – :30 Wall Walk Hold/ HS Hold
-Short Rest b/t Each Set-

(Score is Weight)

WORKOUT

AMRAP x 6 MINUTES

MAX DB Bench Press*

Each break complete 7 Burpees.

(Score is Reps)

-2:00 Rest-

AMRAP x 6 MINUTES

100m Run or :30 seconds of burpees
10 Alt DB Snatch

(Score is Rounds + Reps)

Get OUTSIDE or in your GARAGE and TRAIN!!!

Register Here


FRIDAY 3/27

WARM-UP

Grab a barbell!

EMOM x 4 MINUTES
MIN 1- 10 Up-Downs
MIN 2- 10 Alt Groaners w/ Twist

Then …

EMOM x 6 MINUTES
MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press) MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)

 

STRENGTH

FOR LOAD
Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

(Score is Load)

HERO WORKOUT

“DT”

5 ROUNDS FOR TIME
12 Deadlifts (155/105)|(115/75)

9 Hang Power Cleans (155/105)|(115/75)
6 Push Jerks (155/105)|(115/75)

*Last Seen 9/20/19 (Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY
3:00 Lat Smash (1:30 R/L) 3:00 Forearm Smash (1:30 R/L)

(No Measure)

—-

***STONEWAY HOME VERSION (A)***

WARM-UP
3 Sets

10 reps of each movement

Burpees, 1 “Leg Blaster”*, :60 Plank hold

*”Leg Blaster” = 10 Air Squats, 10 Lunges, 10 Jumping Air Squats, 10 Jumping Lunges

 

WORKOUT

FOR TIME*

400m Run

Immediately Into …

6 ROUNDS
10 Backpack Russian Swing

8 Tuck-Ups w/ Backpack

12 Alt. Jumping Lunges w/ Backpack

Immediately Into…

400m Run

(Score is Time)

(Score is Time Each Set)

***STONEWAY HOME VERSION (B)***

STRENGTH

5 SETS
3 DB Deadlift
+
3 DB Hang Power Clean +
3 DB Power Clean
+
3 DB Front Squat (Score is Weight)

 

WORKOUT

8 ROUNDS (:20 ON / :10 OFF)

MOVT 1 – DB Hang Power Cleans

MOVT 2 – DB Upright Row

MOVT 3 – Jumping Lunges

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.

(Score is Reps)

SATURDAY 3/28

WARM-UP

WARM-UP
1 ROUND (5:00 Cap)
100m Run/Bike/Row
5 Up-Downs
100m Run/Bike/Row
10 KB (or DB) Deadlifts
150m Row/1:00 Run/Bike
5 Burpees
150m Row/1:00 Run/Bike
10 Box Step-Ups or Tuck Jumps
10 Cal Bike Sprint (:30 Run/Row Sprint)

 

WORKOUT

AMRAP x 10 MINUTES

200m Run
10 Up-Downs
20 KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

250/200m Row, Run or 25 Double Unders or 50 Single Skips
12 Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

:30 Plank Rotations

:30 Max Cal Bike or Burpees

(Score is Rounds + Reps)

—-

***STONEWAY HOME VERSION (A)***

 

WORKOUT

4 ROUNDS

FOR TIME

10 Backpack Squat Cleans

12 Backpack Thrusters

16 Backpack Back Squats

200m Run w/ Backpack

(Score is Time)

OPTIONAL FINISHER

2-3 SETS
15 Tuck-Ups
5/5 Side Plank Rotations

(No Measure)

***STONEWAY HOME VERSION (B)***

WARM-UP

STONEWAY HOME VERSION “WARM-UP” VIDEO

 

STRENGTH

EMOM x 8 MINUTES*

MIN 1 – 2 Turkish Getup (R)

MIN 2 – 2 Turkish Getup (L)

*Athletes can use DB or KB for TGU (Score is Weight)

WORKOUT

FOR TIME

500/400m Row (or 400m Run)

50 Alt. V-ups

400/300m Row (or 300m Run)

40 Alt. V-ups

300/200m Row (or 200m Run)

30 Alt. V-ups 200/150m Row (or 100m Run)

20 Alt. V-ups 100/75m Row (or 50m Run)

10 Alt. V-ups

(Score is Time)

HOME TRAINING w/Dumbbells and Backpacks

Register Here


WEDNESDAY 3/25

WARM-UP
ALT TABATA (:20 work, :10 rest)
MOVT 1- Jumping Jacks – Mountain Climbers

MOVT 2- Alt Groiners – Alt Lunges

Then…

2 ROUNDS:
:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)

10 Scap Push-Ups
5 Slow Push-Ups

 

STRENGTH

5 SETS
7 Bench Press (Athlete Choice)

14  DB Bent Over Row

-Rest as Needed b/t Sets- (Score is Load for Bench)

WORKOUT

3 ROUNDS FOR TIME

30 Burpees*
20 Sit-Ups

25/20 Cal Bike

*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.

(Score is Time)

—-

***STONEWAY HOME VERSION (A)***

WARM-UP
3 Sets

5-10 reps of each movement

Air Squat, Push-up, Lunges, Sit-ups, Burpees, 200m run

WATCH “WARM-UP” VIDEO HERE

 

WORKOUT

EVERY 2:30 FOR 6 SETS

12 Backpack Clean & Jerk

12 Backpack Overhead Lunge

24 Mountain Climbers

(Score is Time Each Set)

***STONEWAY HOME VERSION (B)***

STRENGTH

5 SETS
10 DB Front Squat

10-15 DB Deficit Push-ups*

-1:00 Rest b/t Sets- (Score is Weight)

WORKOUT

FOR TIME

40-30-20-10
Alt Single DB Thruster

20-20-20-20

Up-Downs

20-20-20-20
Alt DB Snatch

(Score is Time)


THURSDAY 3/26

WARM-UP

3 ROUNDS
1:00 Row, Bike or Run
8/8 Single DB Crossbody DL

8/8 Single DB Alt. Hang Snatch

8/8 Single DB Strict Press
16 DB Slides (in plank position)

then…..

2 ROUNDS
:30 Jump Rope (Single Unders, High Single Unders, Double Unders)

:30 DB DL
:30 DB Thruster

 

WORKOUT

FOR TIME
100 Double Unders
50 Ground 2 OH w/plate

50 Walking Lunges
50 Thruster w/plate
100 Double Unders
40 Ground 2 OH w/plate
40 Walking Lunges
40 Thruster w/plate
100 Double Unders
30 Ground 2 OH w/plate
30 Walking Lunges
30 Thruster w/plate

(Score is Time)

FINISHER

FOR QUALITY
100 Heel Taps Over KB

100 Elbow Plank KB Touches**

*Complete in any combination of reps / sets.
**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

(No Measure)

—-

***STONEWAY HOME VERSION (A)***

 

WORKOUT

EMOM x 15 MINUTES
MIN 1 – 20 Backpack Thrusters

MIN 2 – 10 Burpees Over Backpack

MIN 3 – 15 Backpack Sit-ups

(No Measure)

OPTIONAL FINISHER
2-3 SETS
MAX Reps Rows (Ring or DB)

-:30 Rest-

MAX Reps Push-Ups

-1:00 Rest b/t Sets- (No Measure)

***STONEWAY HOME VERSION (B)***

WARM-UP

STONEWAY HOME VERSION “WARM-UP” VIDEO

 

STRENGTH

EMOM x 10 MINUTES
MIN 1 – 10 DB Push Press (Light-Moderate)
MIN 2 – :40 Double Unders or :40 Mountain Climbers

(Score is Weight + Reps)

WORKOUT

10 SETS
10 DB Push Press (35/20)|(20/15)

30 Double Unders or 30 Mountain Climbers

-:30 Rest b/t Sets-

(Score is Time)

STONEWAY HOME WORKOUT – MONDAY AND TUESDAY

Register Here


MONDAY 3/23

WARM-UP
GENERAL WARM-UP
2 SETS
1:00 Run, Bike, Row, or Ski (increase pace each round)
10 PVC Pass-Thru (or Arm Circles)
10 PVC Presses (or Pike Push-Ups)
10 PVC Good Mornings (or Body Weight Good Mornings)
10 Alternating Groiners
10 Perfect Air Squats
10 Perfect Push-Ups*
10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)

BARBELL WARM-UP
2-3 SETS (w/ empty barbell or PVC- can also use DB)

5-7 Slow Deadlifts
5-7 Hang Power Cleans
5-7 Alternating Elbow Punches (each side)
5-7 Front Squats
5-7 Strict Press or Push Press

 

WORKOUT

6 SETS
AMRAP x 3 MINUTES
4 Power Clean (115/75)|(75/55)

4 Hand Release Push-Ups
4 Box Jumps (20/16)*

-Rest 1:00 b/t Sets-

*Athlete can choose to jump-up or step-up but must step-down each rep.

(Score is Rounds + Reps)

FINISHER

4 SETS
:30 Hollow Flutters
:30 Russian Twist (No Weight)

-Rest as Needed b/t Sets- (No Measure)

—-

***STONEWAY HOME VERSION (A)***

WARM-UP
3 Sets

5-10 reps of each movement

Air Squat, Push-up, Lunges, Sit-ups, Burpees, 200m run

WATCH “WARM-UP” VIDEO HERE

 

WORKOUT

AMRAP x 10 MINUTES

3-6-9-12…

Up-Down + Tuck Jump

Backpack Push Press

Backpack Front Squat

(Score is Rounds + Reps)

OPTIONAL FINISHER
2-3 SETS
8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface

:45 Tuck Hold

*Fast pull up, slow lower down (No Measure)

 

***STONEWAY HOME VERSION (B)***

STRENGTH

3 SETS
10 DB Strict Press (Light-Moderate)
1:00 Single or DBL DB Overhead Hold
10 Tempo Knees 2 Chest (2121)

-Short Rest b/t Each Set-

(Score is Weight)

WORKOUT

AMRAP x 13 MINUTES
10 DB Sumo Deadlift High Pull

10 Tuck-Ups
5 DB Devil’s Press

(Score is Rounds + Reps)


TUESDAY 3/24

WARM-UP
QUICK BODYWEIGHT WARM-UP

AMRAP x 4 MINUTES
4 Alternating Lunges w/ PVC Pass-Thru

4 Burpees
4 Hollow Rocks
4 Broad Jumps (or Tuck Jumps)
-Then into a barbell specific warm-up-

BARBELL WARM-UP (can also use DB)
2 SETS
3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)

3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)
3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)
3-5 Reps of Behind the Neck Strict Press (DB Strict Press)

 

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Squat Snatch

(Score is Load)

WORKOUT

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats

6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats

6 Pull-Ups*

*Chest 2 Bar is optional in both AMRAPs

(Score is Rounds + Reps)

—-

***STONEWAY HOME VERSION (A)***

 

WORKOUT

FOR TIME

400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead

*Optional to wear Backpack for full workout

(Score is Time)

 

***STONEWAY HOME VERSION (B)***

WARM-UP

STONEWAY HOME VERSION “WARM-UP” VIDEO

 

STRENGTH

EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Bent Over Rows

MIN 2 – 5/5 Single Leg DB Deadlifts

(Score is Weight)

WORKOUT

EMOM x 4 MINUTES Run, Bike, or Row :45

-1:00 Rest-

EMOM x 4 MINUTES 12 DB Power Cleans

-1:00 Rest-

EMOM x 4 MINUTES Run, Bike, or Row :45

(Score is Weight)

 

LOCATIONS

Seattle

Mt Shasta

MT SHASTA

1119 Ream Ave, Mt Shasta, CA 96067

mtshasta@stonewaycrossfit.com

Phone:  (206) 930-7169

SEATTLE

101 Nickerson St, Seattle, WA 98109

info@stonewaycrossfit.com

Phone:  (206) 930-7169