BayWay CrossFit – CrossFit View Public Whiteboard Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 7 Deadlift* MIN 2 – 15 Double Unders + 1 Rope Climb *Start moderate and build to workout weight Metcon Metcon (Time) 4 Rounds 70 Dubs (or 50 Reps of 4″ Plate Hops) 7 TNG Deadlift...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (3-3-3-3-3) 3-3-3-3-3 Push Press* *Build to 3RM Push Press. Metcon Metcon (3 Rounds for reps) 3 Rounds 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press RX+: 115/75 RX: 75/55 -1:00 Rest btw rds-Score is combined reps for both cals and push...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME ON A 15:00 RUNNING CLOCK, Parts 1 & 2… I. FOR TIME 21-15-9 Thruster 95/65 Cal Row Burpee Over Rower -12:00 Hard Cap on Part I- Clean and Jerk (1×1) IN THE REMAINING TIME… 1RM Clean & Jerk -15:00 Hard Cap on Entire...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (1×4) ON A 15:00 RUNNING CLOCK… Front Squat 1×10 1×8 1×6 1×4 -Rest 1:30 b/t Sets- Metcon Metcon (Time) 3 rounds: 15 Burpee Slam Balls 40/20 20 TTBRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 1000m Row 800m Run 80 Dubs 40 DB Box Stepup 500m Row 400m Run 40 Dubs 20 DB Box Stepup RX+: 50/35 RX: 35/20 -24/20 -24:00 Time Cap- Optional Finisher Warm-up (No Measure) 3 SETS 10/10 Single DB Bent Over Row 10/10 Single...Read More

BayWay CrossFit – NCCOMPETE View Public Whiteboard A. CONDITIONING Metcon (4 Rounds for time) 4 SETS 600m Run 200m EZ Jog 400m Run -Rest 1:00 b/t Sets- *Think of each run portion at a moderate, consistent pace then transition to an EZ Jog. Try to match your times for all 3 parts of all 4...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 20/15 Cal Bike 20 Sit-ups Strict Gymnastics Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling Low Back & Hammies 5:00 Long Hold Stretching Low Back & HammiesRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) E4:00 Complete 3 rounds of “DT” 12 Deadlifts 9 Hang Powe Clean 6 S2OH *If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately...Read More