BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) EVERY 3 MINUTES FOR 30 MINUTES… 15/12 Cal Bike 12 HR Push-up 9 BJO 24/20Score is your slowest round! Optional Finisher Warm-up (No Measure) 3 SETS FOR QUALITY* 15 DB Bent Over Row 30 Deadbugs *Take adequate rest after workout. For Deadbugs, hold DB at...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) E2MOM x 20 MINUTES MIN 1 & 2 – Row 500/400m MIN 3 & 4 – 6 Burpee Over Rower + 6 TNG Power Snatch RX+: 115/75 RX: 75/55 *Score is each row time **Power Snatch must be performed Unbroken & Touch-N-Go...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3-3-3-3-3) Front Squat *Build to 3RM Front Squat Metcon Metcon (AMRAP – Reps) AMRAP x 7 75 Dubs 45 DB Thruster 50/35 75 Dubs ME Front Squats RX+: 185/135 RX: 135/95Score is max reps of FS.Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 21-15-9 Russian Kettlebell Swing C2B Pull-up into… 15-12-9 American Kettlebell Swing Bar Muscle-Up Rx+: 70/53 Rx: 53/35 -16:00 Hard Cap-Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 ROUNDS FOR TIME 800m Run 30 FR Reverse Lunges 95/65 – 65/45 30 HSPU (descending reps)* *HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round. Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00 Slow Bike 3:00 Slow Walk *Focus on...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “You go, I go” partner, chipper style warm-up. IN TEAMS OF 2… 100 Jumping Jacks 50 Air Squats 50 Sit Ups 50 Alternating Lunges 50 Up Downs 1,000m row (switching every 250m) 10 Minute Cap Workout Fight Gone Bad (3 Rounds for reps) Three...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 50-40-30-20-10 Cal Bike Sit-up *After completion of each movement complete 5 man makers 50/35 -18:00 Time Cap- Extra Work Overhead Squat (ON 12:00 CLOCK BUILD TO 3RM) -take bar from rack Metcon (Weight) EMOM x 10 1. 10 OHS (115/75) (135/95) 2. 30-50...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of Barbell Complex 3 Hang Power Clean 2 Front Squat 1 Hang Squat Clean Workout Metcon (6 Rounds for time) 6 x 1:30 ON / :30 OFF 3 Hang Power Clean 2 Front Squat 1...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP x 7 7 DBL DB G2OH 7 DBL DB Burpee 14 Push-up on DB -Rest 3:00- AMRAP x 5 5 DBL DB G2OH 5 DBL DB Burpee 10 Push-up on DB -Rest 2:00- AMRAP x 3 3 DBL DB G2OH 3...Read More
