BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) In 12:00 21-15-9 Thrusters 115/75 12-9-6 BMU -then- Build to a 3RM Thruster Thruster (3RM)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 30 Cal Row 75′ Sandbag LungeRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (10-8-6-4-2 – rest 2 mins) -build to a heavy working set of 10 reps. The goal here is for each set to be at or close to the max weight that you can do. The goal is not to build to a 2RM but to...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 32-27-21 OHS 95/65 Vups -rest 2 mins- 21-15-9 BF Burpee Med Ball Situps 20#Read 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

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 rounds: 1k Row 21 Partner Deadlifts 15 Syncho BF BrupeesRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 3K Bike 15 Power Snatch 165/110 -rest 2 mins- 30 Pistols 30 BJO 24/20 30 Jumping lunges 30 BJO 30 PistolsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 800m run 20 Strict Pullups 400m run 20 Strict Pullups 800m runRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 60 dubs 12 DB CJ 50/35 3 RMURead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 8 – rest 2:00 btw) Metcon 5:00 Max Cal Bike (Calories)Read More