BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 20 Cal Bike 20 SDHP 20 Front Squat 400m Run RX: 75/55 RX+: 95/65Options: 300m run SDHP w/ kb/db/backpack/sandbag/plate Front Squat – goblet squat with db or kb, medball squat, sandbag front squat, back pack front squatRead More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push Ups 10 KB DL 5 Up Downs Into… 1 ROUND 8 Knee Push Ups 8 KB Upright Rows 8 Jump Squats Into… 1 ROUND 6 Push Ups 8 Russian KB Swings 10 Alt. Step Ups Workout Metcon (Time) FOR...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 rounds: AMRAP x 7 50 cal bike 10 Man Makers ME Forearm Plank -rest 3:00- RX: 35/20 RX+: 50/35Options: 1,000m run or run for 5:00 Man makers with sandbag/back pack/barbell/kb/plate/medballRead More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) ALT TABATA (:20 work, :10 rest) MOVT 1- Jumping Jacks → Mountain Climbers MOVT 2- Alt Groiners → Alt Lunges Then… 2 ROUNDS: :30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility) 10 Scap Push-Ups 5 Slow Push-Ups Strength Metcon (5 Rounds for weight) 5 SETS...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) :30 Wall Sit :15/:15 Doorway Stretch (L/R) :30 Reverse Plank :30 Wall Sit Immediately into… 3 ROUNDS (5:00 Min Cap) 10 Jumping Air Squats 10 Scap Push Ups 10 Kip Swings Workout Metcon (Time) FOR TIME 10 Rounds of “CINDY”* Immediately into… “T2B...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) Have athletes grab a light DB… EMOM x 6 MINUTES Min 1 — Row (EZ→Mod) Min 2 — 3/3 SA DB Burpee Min 3 — 6/6 BW Lunges Min 4 — Row (Mod→Hard) Min 5 — 6/6 SA DB Push Press Min 6 —...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 50 Medball Cleans 30 Pull-Ups 80 Sit-Ups 30 Pull-Ups 50 Medball Cleans RX: 14/10 RX+: 20/14Read More

Hey Everyone! So in almost all of my recent emails, I have mentioned coaching you from your home while you’re forced to take time away from the gym. I have received a lot of questions on this, so I want to try and give out some information on what I want to do to help...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) Athletes will grab a light KB (lighter than workout weight) Review movements as you take athletes through the warm-up 1 ROUND 20 Single Unders 10 KB DL :20 Plank 30 Fast Singles 10 Russ. KBS 30 Marching Plank* 20 Slow Singles 10 Amer. KBS...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 200m row 10 SA KB Push Press 20 KB Hops 400m row 20 SA KB Push Press 40 KB Hops 500m row 30 SA KB Push Press 60 KB Hops 800m row 40 SA KB Push Press 80 KB Hops 1,000m row RX:...Read More