BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice HS Walking Skill* *Different Drills Depending on Level… Intro – Box Walk Intermediate – Spotted Walk Advanced – Hand Walking & Turn-Arounds (No Measure) Workout Metcon (5 Rounds for reps) 5 SETS FOR MAX REPS 1:00 Back Rack...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting LIFT-OFF 2020 – TOTAL (Total Weight) Clean (1 Rep Max)Shoulder To Overhead (1 Rep Max)Back Squat (1 Rep Max) Metcon LIFT-OFF 2020 (AMRAP – Reps) AMRAP x 20 MINUTES: 400m Run* 15/12 Calorie Bike 10 Burpee to Plate* *Add 10 Burpees Each Round **You will only run...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (3RM) Build to 3RM Snatch* *Power or Full, Athlete Choice Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#*Last seen 2018Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 — :50 Max Reps of “KB Flow” MIN 2 — :50 Max Reps of “BW Flow”** MIN 3 — :50 Max Reps of Rope Climb RX: 35/26 RX+: 53/35 *1 Rep of “KB Flow” is… 1 SA...Read More

There are tons of fitness trackers out there, and I think that most of them are great. They tell you tidbits about your day and your exercise as well as your sleep. I had a sales manager in one of my first jobs tell me, “You can’t grow your numbers unless you know your numbers.”...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) 5 SETS* 2 Push Jerk + 3 Split Jerk *Start moderate and build to heavy set with perfect mechanics. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 6 Push Jerk 15/12 Cal Row RX: 115/75 RX+: 155/105 Optional Cool Down Warm-up (No...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3RM or Heavy 3-Rep) Build to Heavy 3-Rep Deadlift Metcon Metcon (Time) FOR TIME 30-20-10 Deadlift Toes to Bar RX: 165/115 RX+: 245/165Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 45 (Time) FOR TIME 45 BJO 24/20 45 Dual DB Lunge 50/35 45 Double Unders 45 Burpee 45 Double Unders 45 Dual DB Lunge 45 BJO Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Flow Stretching – Full Body (No Measure)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Team Run — leave no athletes behind 🙂 2 ROUNDS 5 Inch Worm + Push Up 10 Perfect Stretch* 2 ROUNDS 5 BB Romanian DL 5 Hang Muscle Clean 10 Alt Elbow Punches 5 Strict Press 5 Push Press 5 Back Squats *1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Metcon Warm-up (No Measure) Grab a Kettlebell! 1 ROUND 5 Bootstraps 5/5 Thoracic Rotations 10 Scap Push-Ups 100m Run Into… 3 ROUNDS 10 KB Sumo DL 10 Scap Pull-Ups 5 Kipping Swings 10 Tuck Ups Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 15 KB...Read More