BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (Weight) EMOM x 5 MINUTES 3 Thruster 3 Pullup *Start light and build each minute. Goal is to end 40-50% above the workout weight. **Drill connecting reps with the push away from the bar. (Score is Weight) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) 4 SETS 2:00 Max Cal Bike 1:00 KB Swing 1:00 KB Goblet Lunges -1:00 Rest b/t Sets- RX: 35/26 RX+: 53/35 (Score is Reps) Finisher Metcon (No Measure) “TABATA” TABATA 1 – Hollow Hold (No Measure)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 8-6-4-2-4-6-8 Deadlift 8 HSPU 16 Slam Ball 40/20 RX: 185/135 RX+: 275/185 – StrictRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Cal Bike 10 Scap Pull-Ups 8 KB Sumo DL 20 Single Unders -Quick Rest- AMRAP x 4 MINUTES 5 Cal Bike 5 Kip Swings 10 Tuck-Ups 8 RKBS 20 High Singles / Double Unders Workout Metcon (AMRAP – Rounds...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (EZ pace) 10 Scap Push-Ups 10 Scap Pull-Ups 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Ball Thruster 1 ROUND :30 Row (MOD pace) 10 Kipping Swings 5 Wall Ball Front Squats 5 Wall Ball Push...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (1RM) Build to 1RM Clean & Jerk *Last Seen 9/4/19 (Score is Weight) Metcon Metcon (Time) 3 ROUNDS FOR TIME 10 Power Clean 10 Shoulder to Overhead RX: 115/75 RX+: 155/105 -Time Cap 7:00-Read More

My 2019 goal was to read a book a month. It didn’t matter what it was all; I just wanted to read a little more this year. I started strong, reading my first five books in less than three months but finished the year slow, a classic new year’s resolutions move. Here is my list...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice HS Walk Skill* *Beginner – Bear Crawl or Box Walk Intermediate – Box Walk or Guided Walk Advanced – Guided Walk or Free Walk (No Measure) Metcon Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice Gymnastic Kipping Pull-up Progression… Controlled Kip Dynamic Kip Kip + Knees-Up Single Pull-up 2 Kip – 1 Pull-up – 2 Kip Connected Kipping Reps (No Measure) Workout Metcon (3 Rounds for time) 3 SETS 30 DB Hang Squat...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon “THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 20 Box Jumps (24/20) 20 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 20 Sit-Ups **New Classic Workout– NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts...Read More