BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 3) -more than last time Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 9 9 OHS 65/45 9 BF Burpees RX+ 95/65Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Calories) EMOM x 24 MIN 1 – ME Bike Cals MIN 2 – Gymnastic Pull of Choice* MIN 3 – :30 Double KB Front Rack Hold 53/35 RX+ 70/53 *Options for Gym. Pull… 5-10 Ring Rows 5-10 Strict Pull-ups 5-15 Kipping Pull-ups 5-10 C2B Pull-ups 1-2...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 20 SDHP 95/65 20 Push Press 800m Run RX+ 115/75 Finisher Warm-up (No Measure) “BEACH BODY ABS” 2 SETS 10 Slow Barbell Roll-Outs Max Hollow Hold Max Plank HoldRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 25: 20 BBSO 53/35 200m run* 100m Syncro Lunge 200 Dubs 200m Farmer Carry* 20 Syncro KBS 53/35Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 5 Deadlift 275/185 10 HSPU 20 Vups RX+ 335/225 – Strict HSPU *MUST HAVE SHSPU TO DO HEAVIER WEIGHTRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP x 20 1 Mile Run -then- 50-40-30 Pull-up HR Push-up *if you finish before the 20:00 your score is 240+1 rep per 30sRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (8X1) EVERY 2:00 FOR 8 SETS 1 Snatch* *Start moderate-heavy and build to heaviest single rep. Workout Metcon (AMRAP – Reps) EMOM x 8 MINUTES* MIN 1 – :45 Max Power Snatch 65/45 MIN 2 – :45 Max Cals on Bike RX+: 95/65 *:15 Mandatory rest...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Muscle-Up Development Workout Metcon (Time) For Time: 9 BMU 50 DB Suitcase Reverse Lunge 35/20 7 BMU 50 DB Push Press 5 BMU RX+ 50/35 *At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (4 Rounds for time) E5:00 x 4 Rounds 12 BF Burpee 12 Front Squat 95/65 500m Row RX+: 135/95 *Rest the remainder of the time until 5:00 then start the next set.Back squats will be extra work if time allows Weightlifting Back Squat (4 x 4...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 30 Jumping Jacks 10 Push-ups 30 Mountain Climbers 10 Lunges Partner Strength Bench Press (10-9-8-7-6-5-4-3-2-1) Bench Press (Bodyweight) *Rest as needed b/t sets. -20:00 Hard Cap- Workout Metcon (Time) FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to Bar *Plate jumps...Read More