BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) 3 SETS 50′ Slow Table-Top Bear Crawl (aka Quadruped)* *5 Strict-Up Downs after each set. 1 Rep of Strict Up-Down is… 1 Air Squat Down 1 Sprawl Back to Plank :01 Pause in Plank 1 Sprawl Up to Squat 1 Air Squat Up...Read More
A couple of weeks ago, we retested a classic CrossFit workout called ‘Fran’ here at the gym. (see what Fran is HERE) In my class briefings, I said, “This is the ‘bench press’ of CrossFit workouts.” What I meant by that is that this is the workout that you can use to gauge your fitness...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) EMOM x 18 MINUTES MIN 1 – 3 Hang Power Snatch (Building) MIN 2 – 9 or 15 Toes to Bar MIN 3 – 9 or 15 Hand Release Push-Ups *Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3-3-3-3-3) 3-3-3-3-3 Back Squat* *Start moderate and build to heaviest set of 3. (Score is Weight) Metcon Metcon (Time) 3 ROUNDS 13 Back Squats 350/300 Row RX: 115/75 RX+: 155/105 Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:30 Foam Rolling Quad / IT (L)...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up (No Measure) Metcon “UPPERCUT” (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups Then in the remaining time… 2 ROUNDS 7...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Lunges 5 Push-Up to Pike 10 Groiners 2 ROUNDS… 10 Up-Downs 10 Jumping Squats 20 Shoulder Taps Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 120 Thrusters (135/95)|(95/65) 120 Up-Downs *P1 works while P2 rests. Reps can be broken...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Deadlift (3-3-3-3) FOR LOAD 3-3-3-3 Double-Overhand “Quiet” Deadlift Shoulder Press (5-5-5-5-5) FOR LOAD 5-5-5-5 Tempo Strict Press (1111) Finisher Metcon (Time) 3 ROUNDS FOR TIME 25 Plate Ground to OH 45/25 10 Burpees to Plate -Hard Cap 5:00-Read More
The new year is here, and many people have delved into a fitness regimen all over the world! Many people want to poke fun or tease these people, but I applaud them. Deciding to be more healthy and better your life through exercise is an excellent thing at any time of the year. I searched...Read More
