BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP in 24: 6 x 500m row Rest 1:00 20 Thruster 15 Pullup 20 Thruster 15 Pullup RX+: 95/65 – Strict/C2B RX: 75/55 – Pullup SC: 65/45 – Jumping/Ring RowRow Scoring: -1:40 = 7 reps 1:41-1:50 = 6 reps 1:51-2:00 = 5 reps...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting High-Hang Clean (10 Minutes to Build to 5RM ) ***THIS IS A SQUAT CLEAN Metcon GG W4 18′ (Time) 3-6-9-12-9-6-3 Hang Sqt Clean BF Burpee RX+: 135/95 RX: 115/75 SC: 95/65Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3 x 6 – Across – Should be 75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16: 32 Cal Row 20 TTB 12 sHSPU RX+: * RX: Kipping SC: K2E + DB zPressRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (5 x 2 – Building) Metcon Metcon (Time) 6 Rounds: 3 Sqt Snatch 9 BF Burpee RX+: 165/105 RX: 135/95 SC: 95/65Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14: 3 BMU 21 Air Squat 42 Dubs RX+: * RX: 9 C2B SC: 9 JP+ 9 Push ups – 10 Dub attempts + 42 singlesRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Jerk (2 x 10 – Building) Metcon Metcon (Time) For Time: 25 Vups 10 DB S2OH 50 Situps 10 DB S2OH 50 Situps 10 DB S2OH 25 Vups RX: 50/35***if you are wanting to RX this workout your 10rm should be 165/105+ 20# dbs = 60#...Read More

Let’s talk about the glorious and powerful booty… other than being the easiest way to distract someone, the booty is often underdeveloped, undertrained, and underutilized. The glutes, (glute medius, minimus, and maximus) are the largest and strongest muscles of the body that are used together to abduct, rotate, and extend the hips. But let’s face...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 40 Cal Bike 20 Wallball 10 Deadlift RX+: 30/20 – 245/175 RX: 20/14 – 185/135 SC: 30cal -16/12 – 135/95 *you must do all scaled weights to do 30cal option*IF YOU END UP ON A ROWER BC OF SIGN UP TIME YOU WILL...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) air squat kbs ring dips thrusterRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 10 sdHSPU 50′ SA DB OH Lunge 200m run w/ DB RX+: 6/3” – 70/50 RX: 0” – 50/35 SC: Pike – 35/20Read More