BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 40/30 cal bike 15 Synchro KBS 53/35 15 Synchro Box Jumps 24/20 400m run RX+: synchro hspu (in place of KBs) – 30/24Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster* *Final set of 3 should be heavier than the weight you will use for the workout. Metcon Metcon (Time) For Time: 400m Run into… 2-4-8-12-8-4-2 Hang Squat Clean Thruster...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) E9:00 x 27:00 1500m Row 25 Plate Ground to OH 35/25 ME DUBs in Remaining Time RX+: 45/35 Optional Finisher Warm-up (No Measure) “SUNS OUT, GUNS OUT” 3 SETS 15 DB Floor Press (Heavy) :45 “Gun Hold” w/ Plate* *Gun Hold is...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5-5-3-3-1-1) -Rest at Least 2:00 b/t Sets- **NO BELT, KNEE SLEEVES, NO WRAPS, NO WEIGHTLIFTING SHOES** If you have an injury we can modify or lower weight *NOT MEANT TO BE A MAX DAY* Goal is intentional building toward Moderate-Heavy single…no missed reps. Record heaviest...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 20/15 Cal Bike 15 HR Push-up 15 TTB Finisher Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… HS Walk Play* *Suggested Drills… Beginners – Pike Walk or HS Hold Intermediates – Box Rotation or Wall Walk Advanced –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 40-30-20 Deadlift 135/95 DB Push Press 35/20 Box Jump 24/20 RX+: 185/125 – 50/35 Optional Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00 Banded Hamstring Stretch 3:00 Lat/Shoulder Distraction *Perform stretches for 1:30 on each side.Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Row 10 Alt. Groiners 10 DB Strict Press (Light) 5 PVC Pass Thru + OHS (1 pass + 1 OHS = 1 Rep) -Rest 1:30- AMRAP x 5 MINUTES 100m Row 10 DB Front Squat 10 DB Push Press...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) E:30s x 20:00 1 PC & J 155/105 RX+ 225/155Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 8 MIN 1 – 3-5 Reps Tall Box Jump* MIN 2 – Max L-Hang or Tuck-Hang *Suggested max height of 36″ Metcon Metcon (AMRAP – Reps) 3 Rounds: 1 Min: Cal Row 1 Min: Strict Ring Dip or Bench Dip 1 Min:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 3) -more than last time Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 9 9 OHS 65/45 9 BF Burpees RX+ 95/65Read More