BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 40-30-20 Deadlift 135/95 DB Push Press 35/20 Box Jump 24/20 RX+: 185/125 – 50/35 Optional Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00 Banded Hamstring Stretch 3:00 Lat/Shoulder Distraction *Perform stretches for 1:30 on each side.Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Row 10 Alt. Groiners 10 DB Strict Press (Light) 5 PVC Pass Thru + OHS (1 pass + 1 OHS = 1 Rep) -Rest 1:30- AMRAP x 5 MINUTES 100m Row 10 DB Front Squat 10 DB Push Press...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) E:30s x 20:00 1 PC & J 155/105 RX+ 225/155Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 8 MIN 1 – 3-5 Reps Tall Box Jump* MIN 2 – Max L-Hang or Tuck-Hang *Suggested max height of 36″ Metcon Metcon (AMRAP – Reps) 3 Rounds: 1 Min: Cal Row 1 Min: Strict Ring Dip or Bench Dip 1 Min:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 3) -more than last time Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 9 9 OHS 65/45 9 BF Burpees RX+ 95/65Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Calories) EMOM x 24 MIN 1 – ME Bike Cals MIN 2 – Gymnastic Pull of Choice* MIN 3 – :30 Double KB Front Rack Hold 53/35 RX+ 70/53 *Options for Gym. Pull… 5-10 Ring Rows 5-10 Strict Pull-ups 5-15 Kipping Pull-ups 5-10 C2B Pull-ups 1-2...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 20 SDHP 95/65 20 Push Press 800m Run RX+ 115/75 Finisher Warm-up (No Measure) “BEACH BODY ABS” 2 SETS 10 Slow Barbell Roll-Outs Max Hollow Hold Max Plank HoldRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 25: 20 BBSO 53/35 200m run* 100m Syncro Lunge 200 Dubs 200m Farmer Carry* 20 Syncro KBS 53/35Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 5 Deadlift 275/185 10 HSPU 20 Vups RX+ 335/225 – Strict HSPU *MUST HAVE SHSPU TO DO HEAVIER WEIGHTRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP x 20 1 Mile Run -then- 50-40-30 Pull-up HR Push-up *if you finish before the 20:00 your score is 240+1 rep per 30sRead More