BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 18 40/30 cal bike 30 burpee to plate 1. 20 plate squat clean 45/35 2. 60 dubs *split all work except cleans and dubs. Alt movements each round.Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 1k Row 800m Run 50 KB Swing 53/35 40 Push Press 115/75 500m Row 400m Run 25 KB Swing 20 Push PressRead More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Reps) Tabata x 8 sets 20 s on / 10s off 1. DB Box step ups 50/35 2. Push ups 3. MM Rows 4. Med ball cleans 20/14 5. Flutter kicks Finisher Warm-up (No Measure) “SUNS OUT, GUNS OUT” 3 SETS 12/12 Concentration Curls...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (8×1) CLEAN COMPLEX EVERY 2:00 x 16:00 1 Squat Clean* *Start moderate-heavy and build to heaviest single rep. Optional Finisher Metcon (Time) 3 rounds: 10 strict pullups 10 PC @ 45% of maxRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (No Measure) EMOM x 21 MIN 1 — 12/10 Cal Bike MIN 2 — 9 Burpee BJ 24/20 MIN 3 — 9/9 DB Step Back Lunges 50/35Read More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 15 Wall Ball 20/14 25 Double Under RX+: 30/20 Optional Finisher Metcon (Weight) 3 rounds: 10 SA DB Row – 30X1 10 SA DB Press – 3030 rest 2:00Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (5 Rounds for weight) Partner EMOM EMOM x 10 MIN 1 – 3 Deadlift (Athlete Choice, Heavy) MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)*Track DL weight each round… Metcon Metcon (Time) Partner Helen 6 rounds: 400m run 21 KBS 53/35 12 PullupsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 rounds: AMRAP x 2:30 12 Dubs 6 DB Deadlift (Athlete Choice, Moderate) -Rest :30- AMRAP x 2:30 Bike @Moderate Effort -Rest :30- AMRAP x 2:30 12 Sit-ups 6 DB Hang Power Clean (Athlete Choice, Moderate) -Rest 1:30 b/t Rounds-Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon Snatch (8×2) SNATCH COMPLEX EVERY 1:30 FOR 8 SETS 2 Squat Snatch* *Sets 1-4 @Moderate-Heavy, Building Sets 4-8 @Heavy, Across Metcon (AMRAP – Rounds and Reps) AMRAP x 4 7 Hang Power Snatch 65/45 5 BJO 24/20 -rest 2:00 and repeat- RX+: 95/65Read More

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Handstand Push-up Development Metcon (Time) AMRAP x 7 1000m Row ME HSPU in Remaining Time Immediately into… For Time: 35 DB Manmakers 35/20 *In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row...Read More