BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Heavy Set of 5) ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of 5 Deadlift* *Loading should be heavier than workout weight and all reps TNG. Metcon Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier Kicks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30 Wall Balls (20/14) 30 Russian KB Swing (53/35)|(35/26) Finisher Warm-up (No Measure) 3 SETS...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Round Each: 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a plank position, then switch. Partner Strength Power Clean (3×3) 3 x 3 Power Clean *Keep loading moderate and reps TNG for...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike or Run 3 rounds: 5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward 5 Jumping Jacks 5 Med ball jumping squats Stretch: Couch Stretch: 2:00 each leg Wall arm stretch: 1:00 total time Workout Crossfit Games...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Recovery Workout Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 18/15 Cal Row MIN 2 – AMRAP of 2 Hang Muscle Snatch + 4 OHS 75/55 MIN 3 – 45s Hollow, Superman, or Plank Hold MIN 4 – 8 DB/KB Filly Lunge (Light, Athlete Choice)* MIN...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice Footwork on Rope Climb* *Practice either in full climbs or seated on box Metcon Metcon (2 Rounds for reps) AMRAP x 8 12 Dual DB DL 50/35 3 Rope Climbs 36 Dubs 9 Cal Bike -reset 3:00 &...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (1×10) ON A 15:00 RUNNING CLOCK… Establish Moderate-Heavy 10-Rep Back Squat* *Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top. Metcon Metcon (Time) 3 ROUNDS 15 Front Squats 20 TTB RX+: 135/95 RX: 95/65 -9:00 Hard...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 22-20-18-16-14 DB Push Press 50/35 DB Suitcase Reverse Lunge *200m Run after every full round.Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up! Workout Metcon (5 Rounds for reps) “TABATA” 8 SETS EACH, :20 ON / :10 OFF TABATA 1 – Plate Ground...Read More
