BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 2000m Row 120 Burpees 1000m Row 100 Toes to Bar 500m Row 80 DBL DB Ground to Overhead 35/20 -33:00 Hard Cap- *Athletes must switch every 250m on the rowers and split work between the two in any...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 40/30 cal bike 15 Synchro KBS 53/35 15 Synchro Box Jumps 24/20 400m run RX+: synchro hspu (in place of KBs) – 30/24Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster* *Final set of 3 should be heavier than the weight you will use for the workout. Metcon Metcon (Time) For Time: 400m Run into… 2-4-8-12-8-4-2 Hang Squat Clean Thruster...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) E9:00 x 27:00 1500m Row 25 Plate Ground to OH 35/25 ME DUBs in Remaining Time RX+: 45/35 Optional Finisher Warm-up (No Measure) “SUNS OUT, GUNS OUT” 3 SETS 15 DB Floor Press (Heavy) :45 “Gun Hold” w/ Plate* *Gun Hold is...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5-5-3-3-1-1) -Rest at Least 2:00 b/t Sets- **NO BELT, KNEE SLEEVES, NO WRAPS, NO WEIGHTLIFTING SHOES** If you have an injury we can modify or lower weight *NOT MEANT TO BE A MAX DAY* Goal is intentional building toward Moderate-Heavy single…no missed reps. Record heaviest...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 20/15 Cal Bike 15 HR Push-up 15 TTB Finisher Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… HS Walk Play* *Suggested Drills… Beginners – Pike Walk or HS Hold Intermediates – Box Rotation or Wall Walk Advanced –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 40-30-20 Deadlift 135/95 DB Push Press 35/20 Box Jump 24/20 RX+: 185/125 – 50/35 Optional Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00 Banded Hamstring Stretch 3:00 Lat/Shoulder Distraction *Perform stretches for 1:30 on each side.Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Row 10 Alt. Groiners 10 DB Strict Press (Light) 5 PVC Pass Thru + OHS (1 pass + 1 OHS = 1 Rep) -Rest 1:30- AMRAP x 5 MINUTES 100m Row 10 DB Front Squat 10 DB Push Press...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) E:30s x 20:00 1 PC & J 155/105 RX+ 225/155Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 8 MIN 1 – 3-5 Reps Tall Box Jump* MIN 2 – Max L-Hang or Tuck-Hang *Suggested max height of 36″ Metcon Metcon (AMRAP – Reps) 3 Rounds: 1 Min: Cal Row 1 Min: Strict Ring Dip or Bench Dip 1 Min:...Read More