BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 20 Cal Bike 20 SDHP 20 Front Squat 400m Run RX: 75/55 RX+: 95/65Options: 300m run SDHP w/ kb/db/backpack/sandbag/plate Front Squat – goblet squat with db or kb, medball squat, sandbag front squat, back pack front squatRead More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 SA DB Deadlift 100m Run 5/5 SA DB Hang Power Clean 200m Row 10 Alt. DB Snatch 200m Bike Workout Metcon (Time) 2 ROUNDS FOR TIME 400m Run 10 DB Deadlifts 400/300m Row 10 DB Power Cleans 1200m Bike 10 DBL...Read More