BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 6 Up-Down w/jump to plate 8 Plate Ground to Overhead 12 Alt. Cossack Squats Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 60 Single-Unders 30 Air Squats 15 Burpees Optional Finisher Metcon (No Measure) 2 SETS 1:00 L/R Cross...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (5,5,4,4,3,3) Similar to our bench press workout each set will be a different weight, increasing through each rep scheme. Difference here is the first set of each number should be done as a working set and the second should be done as close to a XRM...Read More