BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “You go, I go” partner, chipper style warm-up. IN TEAMS OF 2… 100 Jumping Jacks 50 Air Squats 50 Sit Ups 50 Alternating Lunges 50 Up Downs 1,000m row (switching every 250m) 10 Minute Cap Workout Fight Gone Bad (3 Rounds for reps) Three...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 50-40-30-20-10 Cal Bike Sit-up *After completion of each movement complete 5 man makers 50/35 -18:00 Time Cap- Extra Work Overhead Squat (ON 12:00 CLOCK BUILD TO 3RM) -take bar from rack Metcon (Weight) EMOM x 10 1. 10 OHS (115/75) (135/95) 2. 30-50...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of Barbell Complex 3 Hang Power Clean 2 Front Squat 1 Hang Squat Clean Workout Metcon (6 Rounds for time) 6 x 1:30 ON / :30 OFF 3 Hang Power Clean 2 Front Squat 1...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP x 7 7 DBL DB G2OH 7 DBL DB Burpee 14 Push-up on DB -Rest 3:00- AMRAP x 5 5 DBL DB G2OH 5 DBL DB Burpee 10 Push-up on DB -Rest 2:00- AMRAP x 3 3 DBL DB G2OH 3...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (3-3-3-3-3) 3-3-3-3-3 Push Press* *Build to 3RM Push Press. Metcon Metcon (3 Rounds for reps) 3 Rounds 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press RX+: 115/75 RX: 75/55 -1:00 Rest btw rds-Score is combined reps for both cals and push...Read More
BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME ON A 15:00 RUNNING CLOCK, Parts 1 & 2… I. FOR TIME 21-15-9 Thruster 95/65 Cal Row Burpee Over Rower -12:00 Hard Cap on Part I- Clean and Jerk (1×1) IN THE REMAINING TIME… 1RM Clean & Jerk -15:00 Hard Cap on Entire...Read More
