BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Row* 10 Burpee Over Rower 10 Strict Pull-ups *Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round. Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00 Lat Rolling 3:00...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (10RM) ON A 10:00 RUNNING CLOCK… Establish 10RM Front Squat* *Max 2 attempts at 10RM Metcon Metcon (Time) FOR TIME 20 Front Squat 40 Sit-ups 40 Plate OH Step-Back Lunges 25/15-15/10 15 Front Squat 30 Sit-ups 30 Plate OH Step-Back Lunges 10 Front Squat 20...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step Ups Workout Metcon (3 Rounds for reps) 3 SETS FOR...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 800m run 20 Pushup 15 BJ 24/20 20 DB Clean 50/35 400m run 20 Pushup 15 BJ 20 DB Clean 200m run 20 Pushup 15 BJ 20 DB CleanRead More

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Thruster (1×3) ON A 10:00 RUNNING CLOCK… Build to a Moderate Set of 3 Thruster Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) 4 SETS NOT FOR TIME 3/3 DB Turkish Get-Up* 15 DB Bent Over Row (2121) 25 Weighted Sit-ups (Athlete Choice)** Max Unbroken Strict Dips*** -Rest as Needed Between Sets- *On TGU, perform 3 reps on L side then 3 reps on R...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Death Row (AMRAP – Rounds) EMOM x 20 O – 20 Cal Row E – 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less.Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 3 Power Snatch 6 T2B 6 Strict Pull-ups 6 T2B RX+: 155/105 RX: 115/75Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – 3-5 Tall Box Jumps* MIN 2 – 2-3 Wall Walks *Suggested max height of 36″ Metcon Metcon (3 Rounds for reps) 3 Rds (4:00 ON / 2:00 OFF) 200m Run 20 Box Jump Over 24/20″ 20 Wall...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (4 Rounds for reps) 4 Rounds: 1:00 RKBS 53/35 – 70/53 1:00 BJO 24/20 1:00 Plt OH Lunge 45/25 1:00 Alt. V-Ups 1:00 -rest- *score is total combined reps from each roundRead More