BayWay CrossFit – CrossFit View Public Whiteboard Workout Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – Double Under or Triple Under Practice MIN 2 – Row 200/150m Metcon Metcon (Time) FOR TIME 1000m Row 100 Dubs 750m Row 75 Dubs 500m Row 50 DubsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman Hold Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME 45 Cal Bike 25 “Synchro” Plate Ground to OH (45/35)|(25/15) 45...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog (open up shoulders) 5 Hollow Rocks 25’ Bear Crawl *After...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Recovery Workout Metcon (Time) 3 Rounds: 750m Row 15 Slam Balls 40/20 10 DB Devil’s Press 35/20 *3 Rmu -Walk 1 small lap (sidewalk) btw roubds Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Group Mobility or StretchingRead More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 12 MIN 1 – :45 Single Leg Squat MIN 2 – :45 Wall Walk MIN 3 – :45 Hollow Hold *Goal for the :45 is QUALITY reps of each movement. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7 7 Deadlift...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) E2MOM x 24 MINUTES MINs 0-2* – 15 UpDown + ME Alt DB Clean 50/35 MINs 3-4* – 15 Box Jumps 24/20″ + ME C2B MINs 5-6* – Heavy carry *Rounds 1 & 3 – Max Distance Farmers Carry 70/53 – 53/35...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (10RM) ON A 10:00 RUNNING CLOCK… Establish 10RM Overhead Squat *Max 2 attempts at 10RM Metcon Metcon (Time) FOR TIME 200m Run 15 Hang Power Snatch 15 Overhead Squat 15 HSPU 400m Run 15 HSPU 15 Overhead Squat 15 Hang Power Snatch 200m Run RX+:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 SETS FOR REPS 1:30 Max Cal Bike 1:30 Max Wall Balls 1:30 Max Russian KB Swing 70/53-53/35 1:30 Run 200m + burpees -2:00 Rest b/t Sets- Finisher Warm-up (No Measure) FOR RECOVERY* 3:00 Banded Hamstring Stretch 3:00 Dragon Stretch + Nasal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Mobility WOD Warm-up (No Measure) Try to spend about a minute on each movement: 1. Spiderman to Reach 2. Pigeon Pose 3. Bottom of Squat Hold (elbows inside knees) 4. Banded Front Rack 5. Delt Smash 6. Calf Roll 7. T-spine Opener w/ Foam Roller Warm-up Warm-up (No...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (8 Rounds for time) E3:00 x 24:00 1. 20/17 cal row 10 DB Bent Row 35/20 20 Dubs 2. 15/12 cal bike 10 Slam Ball 40/20 15 Air Squat Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling or 5:00 Flow StretchingRead More