BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Sampson Stretches 10 Curtsey Squats 5 Inch Worms + Push-Up 10 Up-Downs Partner Strength Clean and Jerk (3-3-3) IN TEAMS OF 2… 3-3-3 Clean & Jerk* *P1 completes 3 Clean & Jerk then P2 completes 3 Clean &...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort) Then… 3 ROUNDS: 10 Alt Box Step Ups 10/10 Single Arm DB Deadlifts 10/10 Single Arm DB Bent Over Rows Workout Metcon (AMRAP – Rounds and Reps)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Finisher Metcon (No Measure) “TABATA” 8 ROUNDS, :20 ON / :10 OFF MOVT 1 – Russian Twist MOVT 2 – Slow Tuck-Ups *Alternate movements for 8 Rounds total.Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 6 Ring Muscle-Ups 18 DB Hang Power Cleans 36 Forward Lunges RX: 35/20 RX+: 50/35 (Score is Rounds + Reps)Read More

Over the last couple of years, I have spent less time working out and more time working on trying to build the gym. Unfortunately, the way I was eating did not change. I am not a good dieter, and I have always been an athlete, even as an adult, from playing soccer at a collegiate...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (SNATCH COMPLEX) Build to a Heavy Set of the Complex: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat Metcon Metcon (AMRAP – Reps) EMOM x 4 MINUTES 5 Burpees then Max Reps of Squat Snatch -Rest 2:00- EMOM x 4 MINUTES 5 Burpees...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 ROUNDS FOR TIME 75 Double Unders 500/450m Row 25 Hand Release Push-ups (Score is Time) Finisher Metcon (No Measure) 3 SETS 25 Empty Barbell Curls 25 Glute Bridge-Ups (No Measure)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) 3 SETS FOR QUALITY* 3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar *Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements. (No Measure) Metcon Metcon...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 10 Groiners 10 Bootstraps 10 Thoracic Rotations/Side -into- AMRAP x 6 MINUTES 10 PVC Pass Thrus 10 Box Step Ups 10 BB Goodmornings 10 Up Downs Extended Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY* 5-7 Down + Finish 5-7 Elbows High...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with space between to throw the ball) 2 ROUNDS… 10 Partner Plank Ball Rolls 10 Partner Wall Balls 10 Synchro Mirror Burpees* Partner Workout Metcon (AMRAP – Rounds and Reps) IN...Read More