BayWay CrossFit – CrossFit View Public Whiteboard KB Carries 3x 200m KB Suitcase and KB Front Rack Carry Metcon (Time) Partner WOD 3 rounds 10 PC (partner holds wall sit) 20 alt box jumps 30 med ball sit-ups over box 50 med ball lunges (partner holds plank)Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Warm-up (No Measure) 100 Singles or 50 Dubs Line Drills: slow bear crawl spider man broad jumps leg swings toe touches duck walk stitch tricep, calves and hamstrings Metcon Metcon (Time) RX+ For Time: 50 Dubs 25 DB Snatch (RA only) 50 Dubs 25 DB Push Press...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1,000m Bike 400m Run 3 rounds: 20 sec hollow rock hold 20 sec superman hold rest 20 sec *roll from hollow to super man on coaches cadence PVC Pipe warm up Metcon Metcon (Time) RX+ For Time: 30-20-10 Deadlift 275/185 Hang Power Clean 185/135...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run *at the 100m mark everyone does 10 jumping lunges, at the 200m lateral lunges, at 300m 10 jumping air squats Line Drills: Butt kicks high knees Inch worm bear crawl Empty Barbell Circuit: 10 Deadlifts 10 Press 10 Front Squat 10 Good...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm up (No Measure) Partner Up: P1 rows for 1 min easy while P2 does box step ups then switch on next minute P1 rows at medium pace for 1 min while P2 does KB deadlifts – switch on next minute P1 rows 1 minute at hard...Read More
I have worked in the fitness industry for the last eight years, and one thing that has remained constant is, people come, and people go. Many times people come back, but here recently I have seen more and more try to do CrossFit on their own at their house or at a globo gym. Anyone...Read More
