BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18: 3 BMU 9 DB Thruster 15 Cal Row RX+: 50/35 RX: 10 Burpee C2B – 35/20 SC: 6 Jumping Pullups + 6 Pushups – 35/20Read More

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Walk (5 x 25′ or basic break down and progressions of hw) Metcon Metcon (Time) For Time: 20 FR Lunge 40 BF Bupree 20 FR Lunge RX+: 155/105 RX: 115/75 SC: 75/55Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Floor Press (3 x 6 – Building) Metcon Metcon (Time) 3 Rounds: 20/15 Cal Bike 20 sHSPU RX+: * RX: Kipping SC: 15/12 – PikeRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3 x 8 – Across – Should be about 65%) Metcon Metcon (Time) 5 Rounds: 20 Vups 5 Power Clean RX+: 185/115 RX: 30 Situps – 135/95 SC: 20 Situps – 95/65Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 24: 400m Run 24 OHS 12 C2B RX+: 95/65 RX: 75/55 – PU SC: 65/45 – RRRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3 x 10 – Building) Metcon Metcon (Time) 4 Rounds: 300m Row 8 RMU RX+: * RX: 10 Burpee C2B SC: 10 jumping pullups + 10 pushupsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (5 x 3 – Building – Tng – Squat) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9: 3 Squat Cleans 30 Double Unders 3 Burpee OB RX+: 205/125 RX: 155/105 SC: 105/65-10 Dub attempt + 30 singlesRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3 x 8 – Across – Should be close to 65%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 12 TTB 12 DB FS 12/9 Cal Bike RX+: 50/35 RX: 35/20 SC: 35/20 – Hanging Knee Raise – 10/7Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds: 10 Hang Power Snatch 12 sHSPU rest 3:00 2 Rounds: 10 HPS 12 sHSPU RX+: 165/105 RX: 135/95-Kipping HSPU SC: 95/65-Pike PuRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about...Read More