BayWay CrossFit – CrossFit View Public Whiteboard Workout Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 200m Run 20/15 Cal Bike 12 Strict Pull-upsRead More

BayWay CrossFit – Open Gym View Public Whiteboard Warm-up Warm-up (No Measure) 600m jog then… AMRAP x 8 Minutes 2, 4, 6, 8… Burpee w/o push-up Glute Bridges Jumping Lunges Workout Metcon (Time) For Time: Buy In: 50 Burpees* 5 rounds: 12 DB Hang Power Clean 35/20 12 DB Suitcase Box Step-Over 24/20 Cash Out:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP x 7 Run 800m ME WB 20/14 -Rest 1:00- AMRAP x 7 Run 800m ME TTB -Rest 1:00- AMRAP x 7 100m Run 7 WB 7 TTBScore is total wall balls + toes to bar + rounds/reps on AMRAPRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Sumo Deadlift (5×5 – 30X1 Tempo) Workout Metcon (AMRAP – Rounds and Reps) AMRAP X 14 7 Deadlifts 165/105 14 BJO 24/20 7 HSPURead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 75 Cal bike 300m KB Farmer Carry 70/53 75 Cal Row Optional Finisher Metcon (No Measure) “BEACH BODY ABS” 3 SETS 30 Heel Taps Over KB 30 Bicycle CrunchesRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (6×2) E90s x 9:00 2 Squat Cleans* *Sets 1-3 @Moderate-Heavy, Building Sets 4-6 @Heavy, Across Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5×5 – across – REST 2:00) Finisher Metcon (No Measure) 3 Rds NFT: 10 Back Rack Lunges 20 banded abduction rest 2:00Read More

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) EMOM x 10 O – 2 Muscle-Ups/MU Attempts/MU Transition Practice E- 2 – 3 Jerks Workout Metcon (Time) 3 rounds: 20 Push Jerk 95/65 5 Muscle-Ups 20/15 Cal Bike RX+: 115/75Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time 60 Power Cleans 135/95 40 Syncro Devil Press 35/20 1200m run 40 Syncro Devil Press 60 Power Cleans RX+: 185/125 – 50/35 *On the Power Cleans P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles”...Read More