BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 100 OHS 95/65 *EMOM 4 BF Burpee RX+:115/75Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Dumbbell Bench Press (3 x 6 – 30X1 – building) https://youtu.be/hm_TrCkhJgo Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7 14 S2OH 95/65 4 BMU RX+: 115/75Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds: 400m relay 15 P Deads 365/245 15 Syncro TTBRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Rollout – 400m run – Couch stretch Spiderman Lat Stretch – 3 rounds: 10 Band Pull Aparts 10 Wall Angels 30′ Banded Walk – 3 rounds: 10/7 cal bike 10 jumping lunges 10 Pushups – 3 rounds: 4 lunge steps 4 box step ups...Read More

When I am writing out the gym’s program, I usually do it in 12-week cycles, and each one is programmed with a specific purpose. We program a few testing workouts at the beginning of the cycle and use those 12 weeks to improve on those movements with the ultimate goal of improving our scores from...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 24 16 BJO 24/20 16 KBS 53/35 *E4:00 – 300m RowRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 x 2 – 90+% – or heavier than last time) Metcon Metcon (5 Rounds for reps) 5 x 2:00 rds 20/15 cal bike ME HSPU rest 2:00 RX+: strictRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 21 21 BF Burpee 7 Hang Power Snatch 115/75 21 DB OHS 50/35Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 50′ DB Lunge 50/35 15 C2B 50′ DB Lunge 5 BMURead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1K Bike / 400m Run 3 rounds: 10 RKBS 53/35 10/10 Banded Tricep Extenstion 10 Jumping Air Squat Dynamic: 10 leg swings 10 toe touches 10 lunge back lean backs 10 lunge behinds 10 spider mans Stretching: 1 Min each 1 min banded front...Read More