BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) EMOM x 10 1. AMRAP x 3 burpee + 3 KBS 53/35 2. 10/8 cal row -rest 3:00- EMOM x 10 1. AMRAP x 3 Goblet Squat 53/35 + 3 Sit-ups 2. 10/8 Cal RowRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1×1) ON A 20:00 RUNNING CLOCK… Build to 1RM Snatch* *Power or Squat, Athlete Choice Workout Metcon (AMRAP – Reps) AMRAP x 7 50/40 Cal Bike Max Power Snatch RX 95/65 RX+ 135/95Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 3-5 Reps of Gymnastic Goat* MIN 2 – :45 Single, Double, or Triple Under Practice *Gymnastic Goat should be any movement that athlete needs specific practice on… HSPU Pull-Up Muscle-Up HS Walk Ring Dip or Bench Dip...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Rack Lunge (10-10-10) Barbell Back Rack Lunge* Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 20 Slam Balls 40/20 40 Slam Ball Lunges* 20...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) We worked out in the new gym 🙂Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 50 Thrusters 95/65 50 Burpee Slam Balls 40/20 Optional Finisher Warm-up (No Measure) 3 SETS: “SUNS OUT GUNS OUT” 7-10 Strict Pullups 3030 15 Empty Barbell Curls -rest as needed-Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOM X 10 MIN 1 – 5 Tempo DB Press (30X1) MIN 2 – 10 Slow Alt. DB Death MarchRecord heaviest strict press… Metcon Metcon (3 Rounds for reps) 3 SETS FOR MAX REPS 1:00 Dual DB Deadlift 50/35 1:00 Push-ups on DB 1:00 Alt...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (6 Rounds for weight) E2:30 x 15:00 Clean & Jerk 10-8-6-4-2-1 RX+: 135/185/205/225/245/265-95/125/135/155/165/175 RX: 115/135/155/185/195/205-75/95/105/115/125/135Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: Buy In: 800m run Immediately into… 3 Rounds 10 KB/DB Sumo Deadlift 53/35 – 50/35 20 SA KB Thrusters 53/35 40 Double Unders Optional Finisher Warm-up (No Measure) 3 SETS 10 Strict TTB 20 Controlled Sit-ups (minimize arm throw) -Rest as Needed b/t...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOM X 12 MIN 1 – 12 Front Rack Alt. Lunges* MIN 2 – DB Bent Over Rows *Barbells come from the floor.Record heaviest set of lunges. Metcon Metcon (Time) EMOM x 10 MINUTES* 6 Alt. DB Snatches 50/35 + 5 Burpees *Perform both movements...Read More