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BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) EMOM x 24 MINUTES MIN 1 – 4 Front Squats MIN 2 – 12/10 Cal Bike MIN 3 – 2 Rope Climbs MIN 4 – :45 Static Hold (Athlete Choice**) RX+: legless rope climbs *Bar for the Front Squat must come from the floor. **Options...
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BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (10RM) ON A 12:00 RUNNING CLOCK… Establish 10RM Push Press* *Max 2 attempts at 10RM Workout Metcon (3 Rounds for time) EVERY 3:00 x 3 SETS 8 DB Clean 50/35 16 DB Push Press 50/35 24 BJO 24/20
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BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Cal Bike 10 Samson Lunges 10 Barbell Deadlifts 5 Bar Facing Up-Downs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 30/20 Cal Cal Bike 20 Back Rack Lunges (95/65) 10 TTB Strength Metcon (No Measure) POST...
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BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (Time) Teams of 2: 4 rounds: 400m partner run 20 Box Jumps 24/20 40 KBS 53/35 20 DB Push Press 35/20 40 Wallball 20/14 *alt movements each round but run 400m together Cool Down Warm-up (No Measure) FOR RECOVERY* 4:00 Calf & Ankle Work on KB...
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BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 4 PVC Passes 4 Below Knee Muscle Snatch 4 Behind Neck Push Press 4 Up-Down Over Bar 10 Band Pull Aparts -then- 2 Mins Each: Couch Stretch Forward Fold Upright Hold Lat Stretch -then- Workout up to workout weight and practice moving...
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BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) EMOM x 10 MINUTES MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch 35/20 MIN 2 — Bike Cals -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5...
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BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (5×3) 5×3 Power Clean* *Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM. Metcon Metcon (Time) 21-15-9 Power clean TTB RX+: 135/95 RX: 95/65 Optional Finisher Warm-up (No Measure) 3 SETS 15...
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BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Row* 10 Burpee Over Rower 10 Strict Pull-ups *Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round. Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00 Lat Rolling 3:00...
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BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (10RM) ON A 10:00 RUNNING CLOCK… Establish 10RM Front Squat* *Max 2 attempts at 10RM Metcon Metcon (Time) FOR TIME 20 Front Squat 40 Sit-ups 40 Plate OH Step-Back Lunges 25/15-15/10 15 Front Squat 30 Sit-ups 30 Plate OH Step-Back Lunges 10 Front Squat 20...
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BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step Ups Workout Metcon (3 Rounds for reps) 3 SETS FOR...
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