BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (8:00): 6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS 8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat 10 KB DL —> 10/10 Single Leg RDL (no...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (Build to heavy single ) Metcon Metcon (Time) 15-12-9 Hang Power Clean *35 wallball after each set RX: 135/95 – 20/14 RX+: 185/125 – 30/20 Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling* *Focus on quads and hipsRead More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX DB Box Step-Overs 35/20 – 50/35 MIN 2 – MAX Double Unders MIN 3 – MAX Plank Hold 35/25 – 45/35 *:50 work / :10 rest for all working minutes. **If you have a weighted...Read More
You would be surprised by how often I miss workouts even with being in the gym pretty much all day. I coach the majority of classes and tend to find myself at my computer through most of my non-coaching hours. So there are plenty of days where I am left with only 30-45 minutes to...Read More
Stay in CrossFit long enough, and you will probably here of GOWOD or ROMWOD. These are two apps that you can download to your phone that focus on helping you optimize your athletic performance through mobility work and stretching. The creators found that people in CrossFit or high-intensity exercise programs are missing certain things from...Read More
The beginning of the year is right around the corner, and the time to get back into shape is coming with it. For many, this usually means heading on up to the local Globo gym and mill around on the machines for a couple of weeks until we get bored or feel uncomfortable. Then after...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters 100m Run Partner Workout Metcon (Time) IN TEAMS OF...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.Tested July 26th Cool Down Warm-up (No Measure) FOR RECOVERY 3:00...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 21-15-12-9-9-12-15-21 Slam Ball 40/20 Cal Bike Skill Warm-up (No Measure) POST-WORKOUT! ON A 12:00 RUNNING CLOCK… Practice Handstands or Handstand Walk *Suggested Drills Include… 0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk 4-8 Mins – Bear Crawl, Box...Read More
