BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 27-21-15-9 BBJO 24/20 *400m after every set RX+: 30/24”Read More

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS, tabata style (:20 on/:10 off) Mov 1 – Row (increase pace each round) Mov 2 – Russian KB Swing (last round bump to American swing) Mov 3 – Alt. Goblet Lunges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 Rounds: 15 Wallballs 20/14 3 Front Squats 205/135 *all movements must be done UB RX+: 30/20-225/155Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 96 Cal bike -then- AMRAP 30 DB Snatch 50/35 30 HR PushupsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 5k Row (Time) Max Effort 5k RowRow for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 1 Mile Run 150 Dubs 100 Situps 50 SdhpRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) In 12:00 21-15-9 Thrusters 115/75 12-9-6 BMU -then- Build to a 3RM Thruster Thruster (3RM)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 30 Cal Row 75′ Sandbag LungeRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (10-8-6-4-2 – rest 2 mins) -build to a heavy working set of 10 reps. The goal here is for each set to be at or close to the max weight that you can do. The goal is not to build to a 2RM but to...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 32-27-21 OHS 95/65 Vups -rest 2 mins- 21-15-9 BF Burpee Med Ball Situps 20#Read More