When I am writing out the gym’s program, I usually do it in 12-week cycles, and each one is programmed with a specific purpose. We program a few testing workouts at the beginning of the cycle and use those 12 weeks to improve on those movements with the ultimate goal of improving our scores from...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 x 2 – 90+% – or heavier than last time) Metcon Metcon (5 Rounds for reps) 5 x 2:00 rds 20/15 cal bike ME HSPU rest 2:00 RX+: strictRead More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 21 21 BF Burpee 7 Hang Power Snatch 115/75 21 DB OHS 50/35Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1K Bike / 400m Run 3 rounds: 10 RKBS 53/35 10/10 Banded Tricep Extenstion 10 Jumping Air Squat Dynamic: 10 leg swings 10 toe touches 10 lunge back lean backs 10 lunge behinds 10 spider mans Stretching: 1 Min each 1 min banded front...Read More
A common statement when people are talking about doing CrossFit is, “I am not in shape enough to do it.” www.games.crossfit.com When someone says things like this, I imagine they think they need to start getting in shape by hitting the elliptical, lifting some light free weights or maybe begin jogging. I think these are...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (2 reps X E90s X 9:00 Build to heaviest 2) Metcon Metcon (Time) 3 rounds for time 15/12 cal bike 10 FR Box Step Ups 115/75 **everyone does 20″**Read More
