BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 burpee broad jumps 10 Plate Ground to Overhead 20 Mountain Climbers Metcon Metcon (Time) FOR TIME I. Double DB “Isabel” *Isabel is 30 Snatches for time… -Rest 3:00- II. 2 ROUNDS 100m Walking Lunges 100m KB Farmer’s Carry (Heavy) Optional Finisher...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less.Score is the number of rounds you are able to complete and the numbers...Read More

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! Metcon Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12/10 Cal. Row MIN 2 – 12 BurpeesRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) 8 round Tabata (:20/:10) 1 – Plate Ground to OH 35/25 2 – Box Jump 24/20 3 – B2B Air Squat 4 – Cal Bike 5 – Dual KB FR Hold 53/35 -Rest 1:00 b/t Tabatas- RX+: 45/35 – 70/53*Do all 8...Read More

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 100ft Side Shuffle 100ft High Knees 100ft Butt Kickers 100ft Bear Crawl 10 Step-ups on Box Metcon Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200m Run 20 Russian KB Swing 20 KB Goblet Box Step-UpsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) CLEAN COMPLEX E2MOM x 10 MINUTES… 1 Squat Clean + 2 Front Squats *Start moderate and progress every set to heaviest set of complex. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 2 Squat Clean 165/115 20 Dubs 10 T2B RX+: 225/155Read More

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (:30 EZ/ :30 Hard for 2:00) 2 ROUNDS 5/5 Single Arm Ring Row 10 Air Squats 5/5 Single Arm DB Strict Press Metcon Metcon (4 Rounds for reps) TABATA 8 SETS, :20 WORK / :10 REST Tabata 1 – Bike for Cal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (3 x 5 – 20X1) Metcon Metcon (Time) FOR TIME 800m Run 25 Push Press 95/65 800m Run 20 Push Press 135/95 800m Run 15 Push Press 155/105 RX+: 135/95-155/105-185/125Read More

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Mountain Climbers 6 Step Overs 4 DB Strict Press Metcon Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 10 DBL DB Hang Power Clean & Jerk MIN 2 – 10 Up-Down Box Jump Over Optional Finisher Metcon...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (6 x 6 – rest 2:00) Metcon Metcon (No Measure) 3 rounds NFT: 1:00 Wallsit (load with DBLs if too easy) 20 Alt Box Step Ups w/ DBLs at sides, control with a 3 second negative coming down off each rep. rest 2:00Read More