BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1RM) Build to 1RM Snatch *Last Seen 8/28/19 (Score is Weight) Metcon Metcon (AMRAP – Reps) ON A 5:00 RUNNING CLOCK… 30 Burpees Max Reps of Power Snatch RX: 65/5 RX+: 95/65 (Score is Reps)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap Push-Ups 5 Bootstraps 10 Double DB Swings 10 DB Deficit Push-Ups After the Warm-Up, have athletes get...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Row (EZ → Mod → Hard) 10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings 10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5-5-5) 5-5-5 Front Squat* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from Wendler. Reps should be smooth and mechanics perfect. Weightlifting Metcon (Time) FOR TIME 21-15-9 Thruster Burpees to Target 6″ RX:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up 3-3-3: Power Snatch (3-3-3*) 3-3-3 Power Snatch* -Rest as Needed b/t Sets- *Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch. *Immediately after each set perform 20 Unbroken Double Unders. Metcon Metcon (AMRAP – Rounds and...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 12 Days Of Christmas (Time) 1 – Snatch 135/95 2 – 200m Run 3 – DB Thruster 50/35 4 – Pullups (Ring Rows) 5 – Push Ups 6 – Weighted Lunges 45/25 7 – Box Jumps 24/20 (Step Ups) 8 – Pistols (Air Squats) 9 – T2B...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5 – 32X2) 5-5-5 Push Press* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from Wendler. Reps should be smooth and mechanics perfect. Metcon Metcon (3 Rounds for time) 3 SETS 500m Row...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (8:00): 6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS 8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat 10 KB DL —> 10/10 Single Leg RDL (no...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (Build to heavy single ) Metcon Metcon (Time) 15-12-9 Hang Power Clean *35 wallball after each set RX: 135/95 – 20/14 RX+: 185/125 – 30/20 Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling* *Focus on quads and hipsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX DB Box Step-Overs 35/20 – 50/35 MIN 2 – MAX Double Unders MIN 3 – MAX Plank Hold 35/25 – 45/35 *:50 work / :10 rest for all working minutes. **If you have a weighted...Read More