BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 50-40-30-20-10 Cal Bike Sit-up *After completion of each movement complete 5 man makers 50/35 -18:00 Time Cap- Extra Work Overhead Squat (ON 12:00 CLOCK BUILD TO 3RM) -take bar from rack Metcon (Weight) EMOM x 10 1. 10 OHS (115/75) (135/95) 2. 30-50...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of Barbell Complex 3 Hang Power Clean 2 Front Squat 1 Hang Squat Clean Workout Metcon (6 Rounds for time) 6 x 1:30 ON / :30 OFF 3 Hang Power Clean 2 Front Squat 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP x 7 7 DBL DB G2OH 7 DBL DB Burpee 14 Push-up on DB -Rest 3:00- AMRAP x 5 5 DBL DB G2OH 5 DBL DB Burpee 10 Push-up on DB -Rest 2:00- AMRAP x 3 3 DBL DB G2OH 3...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 7 Deadlift* MIN 2 – 15 Double Unders + 1 Rope Climb *Start moderate and build to workout weight Metcon Metcon (Time) 4 Rounds 70 Dubs (or 50 Reps of 4″ Plate Hops) 7 TNG Deadlift...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (3-3-3-3-3) 3-3-3-3-3 Push Press* *Build to 3RM Push Press. Metcon Metcon (3 Rounds for reps) 3 Rounds 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press RX+: 115/75 RX: 75/55 -1:00 Rest btw rds-Score is combined reps for both cals and push...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME ON A 15:00 RUNNING CLOCK, Parts 1 & 2… I. FOR TIME 21-15-9 Thruster 95/65 Cal Row Burpee Over Rower -12:00 Hard Cap on Part I- Clean and Jerk (1×1) IN THE REMAINING TIME… 1RM Clean & Jerk -15:00 Hard Cap on Entire...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (1×4) ON A 15:00 RUNNING CLOCK… Front Squat 1×10 1×8 1×6 1×4 -Rest 1:30 b/t Sets- Metcon Metcon (Time) 3 rounds: 15 Burpee Slam Balls 40/20 20 TTBRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 1000m Row 800m Run 80 Dubs 40 DB Box Stepup 500m Row 400m Run 40 Dubs 20 DB Box Stepup RX+: 50/35 RX: 35/20 -24/20 -24:00 Time Cap- Optional Finisher Warm-up (No Measure) 3 SETS 10/10 Single DB Bent Over Row 10/10 Single...Read More