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

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mobility: 1 min each leg/arm Foam Roll Hamstring Calf Smash w/ Kettlebell Sampson flow to Nose to knee Banded Front Rack Couch Stretch Banded ankle mobility (12-15 minutes) Then… 500m row 20 jumping jacks 20 mtn climbers 250m row (fast) 20 jumping jacks 20...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) E4:00 x 12 MINUTES 3/3 Turkish Get-Up* 25’ SA OH Walking Lunge *Light & Controlled, Both Up and Back Down to the Ground. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 20 Air Squats 30 Sit-Ups 400m Run 20...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 12-9-6-3-6-9-12 Squat Snatch 65/45 – 95/65 Strict Pull-upRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to “Moderate-Heavy” Set of the Following Complex*: 1 Push Press 2 Push Jerks 1 Split Jerk *Bar should come from the ground and be power cleaned to the shoulders. Metcon Metcon (2 Rounds for reps) AMRAP x 4 MINUTES...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – Double Under or Triple Under Practice MIN 2 – Row 200/150m Metcon Metcon (Time) FOR TIME 1000m Row 100 Dubs 750m Row 75 Dubs 500m Row 50 DubsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman Hold Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME 45 Cal Bike 25 “Synchro” Plate Ground to OH (45/35)|(25/15) 45...Read More