BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOM X 12 MIN 1 – 12 Front Rack Alt. Lunges* MIN 2 – DB Bent Over Rows *Barbells come from the floor.Record heaviest set of lunges. Metcon Metcon (Time) EMOM x 10 MINUTES* 6 Alt. DB Snatches 50/35 + 5 Burpees *Perform both movements...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (5 Rounds for weight) E2MOM x 10 1 Hang Squat Snatch + 2 Overhead Squats *Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS. Metcon Metcon (AMRAP – Reps) AMRAP x...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (6 Rounds for reps) EMOM x 24 MIN 1 – Cal row MIN 2 – BJO 24/20 MIN 3 – Slammer Lunge 40/20 MIN 4 – Sit-Ups *:45 work / :15 rest for all movements Optional Finisher Warm-up (No Measure) “RUMP PUMP” 3 SETS 25 Glute...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) 3 rounds for quality Run 200m 5-15 Slam Balls Workout Metcon (7 Rounds for weight) 7 SETS FOR LOAD* 1 Deadlift 1 Power Clean 1 Hang Power Clean 1 Push Press 1 Push Jerk 1 Split Jerk -Rest as Needed b/t Sets- *Sets...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON a 10:00 RUNNING CLOCK… Muscle-Up Skill Development Beginner – Transition Drills Intermediate – High Ring Drills Advanced – Mult. Reps or Strict Work Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 50/40 Cal Bike 50 Wall Ball 20/14 10 RMURead More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 x 3 – 5331) building Metcon Metcon (Time) For Time: 30-20-10 KBS53/35 BurpeeRead More
BayWay CrossFit – CrossFit View Public Whiteboard Squat Clean Thruster (1×1) ON A 10:00 RUNNING CLOCK… Build to “Heavier” Single Squat Clean and Jerk* *Immediately before workout, build up quickly to 15-25% heavier than workout weight “CALIFORNIA LOVE” (Time) FOR TIME 30 Squat Clean & Jerk* (155/105)|(115/75) *Athletes must perform 5 Burpees after every 5...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) 4 x 4 min AMRAPs 10 Cal Bike 10 Slam Ball 40/20 Rest 3:00 btw AMRAPs Optional Cool Down Warm-up (No Measure) 3 sets: 100m farmers cary 20 DB RDL – ub & ahapRead More
BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light) MIN 2 – 100m Jog Then… SKILL ON A 6:00 RUNNING CLOCK… Kipping HSPU Breakdown Metcon Metcon (Time) FOR TIME 21-15-9-6 Handstand Push-up 8-8-8-8 DB Box Step-Over 35/20 – 24/20...Read More
