BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 21 MIN 1 – 12 Alt. DB Split Snatch 50/35 – 35/20 MIN 2 – 12/10 Cal Bike MIN 3 – Max “Unbroken” Wall Balls 30/20 – 20/14 *For Split Snatch, arms alternate each rep. Feet can stay in same split...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3-3-3-3-3) Deadlift* *Build to 3RM Deadlift. Workout Metcon (Time) For Time: Buy In: 200m run 3 Rounds 15 Deadlifts 135/95 – 185/135 50 Double Unders Cash Out: 200m Run -10:00 Hard Cap-Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 min Bike/Row…just FLOW and feel good! Then… 3 Rounds 5 Inch-Worm Push-ups 5 Broad Jumps (land in ¼ squat softly!) 5 BB Good Morning 10 Elbow Punches (behind neck) 5 BB Strict Press (behind neck) 10 Alt. V-Ups Extended Warm-up Metcon (Weight) ON...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 100 OHS 100 Plate G2OH *big lap penaltyRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) EVERY 3 MINUTES FOR 30 MINUTES… 15/12 Cal Bike 12 HR Push-up 9 BJO 24/20Score is your slowest round! Optional Finisher Warm-up (No Measure) 3 SETS FOR QUALITY* 15 DB Bent Over Row 30 Deadbugs *Take adequate rest after workout. For Deadbugs, hold DB at...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) E2MOM x 20 MINUTES MIN 1 & 2 – Row 500/400m MIN 3 & 4 – 6 Burpee Over Rower + 6 TNG Power Snatch RX+: 115/75 RX: 75/55 *Score is each row time **Power Snatch must be performed Unbroken & Touch-N-Go...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3-3-3-3-3) Front Squat *Build to 3RM Front Squat Metcon Metcon (AMRAP – Reps) AMRAP x 7 75 Dubs 45 DB Thruster 50/35 75 Dubs ME Front Squats RX+: 185/135 RX: 135/95Score is max reps of FS.Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 21-15-9 Russian Kettlebell Swing C2B Pull-up into… 15-12-9 American Kettlebell Swing Bar Muscle-Up Rx+: 70/53 Rx: 53/35 -16:00 Hard Cap-Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 ROUNDS FOR TIME 800m Run 30 FR Reverse Lunges 95/65 – 65/45 30 HSPU (descending reps)* *HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round. Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00 Slow Bike 3:00 Slow Walk *Focus on...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “You go, I go” partner, chipper style warm-up. IN TEAMS OF 2… 100 Jumping Jacks 50 Air Squats 50 Sit Ups 50 Alternating Lunges 50 Up Downs 1,000m row (switching every 250m) 10 Minute Cap Workout Fight Gone Bad (3 Rounds for reps) Three...Read More