BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice HS Walk Skill* *Beginner – Bear Crawl or Box Walk Intermediate – Box Walk or Guided Walk Advanced – Guided Walk or Free Walk (No Measure) Metcon Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice Gymnastic Kipping Pull-up Progression… Controlled Kip Dynamic Kip Kip + Knees-Up Single Pull-up 2 Kip – 1 Pull-up – 2 Kip Connected Kipping Reps (No Measure) Workout Metcon (3 Rounds for time) 3 SETS 30 DB Hang Squat...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon “THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 20 Box Jumps (24/20) 20 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 20 Sit-Ups **New Classic Workout– NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1RM) Build to 1RM Snatch *Last Seen 8/28/19 (Score is Weight) Metcon Metcon (AMRAP – Reps) ON A 5:00 RUNNING CLOCK… 30 Burpees Max Reps of Power Snatch RX: 65/5 RX+: 95/65 (Score is Reps)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap Push-Ups 5 Bootstraps 10 Double DB Swings 10 DB Deficit Push-Ups After the Warm-Up, have athletes get...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Row (EZ → Mod → Hard) 10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings 10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5-5-5) 5-5-5 Front Squat* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from Wendler. Reps should be smooth and mechanics perfect. Weightlifting Metcon (Time) FOR TIME 21-15-9 Thruster Burpees to Target 6″ RX:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up 3-3-3: Power Snatch (3-3-3*) 3-3-3 Power Snatch* -Rest as Needed b/t Sets- *Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch. *Immediately after each set perform 20 Unbroken Double Unders. Metcon Metcon (AMRAP – Rounds and...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 12 Days Of Christmas (Time) 1 – Snatch 135/95 2 – 200m Run 3 – DB Thruster 50/35 4 – Pullups (Ring Rows) 5 – Push Ups 6 – Weighted Lunges 45/25 7 – Box Jumps 24/20 (Step Ups) 8 – Pistols (Air Squats) 9 – T2B...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5 – 32X2) 5-5-5 Push Press* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from Wendler. Reps should be smooth and mechanics perfect. Metcon Metcon (3 Rounds for time) 3 SETS 500m Row...Read More