BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 PVC Good Mornings 5 Up Downs 30 Single Unders Into.. AMRAP x 3 MINUTES 10 KB RDLs 5 Up Downs 30 High Single Unders/Double Unders Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 10 Single Arm Suitcase...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS: 200m Jog 5 Push Up to Pike 10 Med Ball Cleans 5 Med Ball Thrusters 10 Kip Swings Strength Push Press (10RM) FOR LOAD 10RM Push Press (Score is Load) Workout Metcon (AMRAP – Rounds and Reps) ON A 15:00 RUNNING CLOCK…...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Bike 5 Burpee Broad Jumps 10 KB Deadlifts 10 MB Front Squats Into… 1 ROUND :30 Bike :30 Arm Haulers 8 Russian KB Swings 8 MB Push Presses Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2.. AMRAP...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) E4MOM x 16 MINUTES MIN 1-4 – Run 800m MIN 5-8 – AMRAP of… 3 Wall Walk 15 Slam Balls 40/20 -Rest 4:00- E2MOM x 10 MINUTES MIN 1-2 – Run 200m MIN 3-4 – AMRAP of… 2 DB Up-Down 35/20|50/35...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for time) ON A 3:00 RUNNING CLOCK… 20 Push-up 30 Russian KB Swing 75 Double Under -Rest 1:30- ON A 5:00 RUNNING CLOCK… 40 Push-up 50 Russian KB Swing 100 Double Under -Rest 1:30- ON A 7:00 RUNNING CLOCK… 60 Push-up 70 Russian KB...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (10RM) FOR LOAD 10RM Front Squat (Score is Load) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 9 Overhead Squat 9 Up-Downs 9 Knee 2 Elbow RX: 65/45 RX+: 95/65Read More

BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 100-80-60-40-20 Cal Bike 50-40-30-20-10 “Syncro” Walking Lunges *On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up MIN 2 – 5-7 Tall Box Jumps* *Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down. Workout Metcon (Time) 4 ROUNDS FOR TIME 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 SETS 8 Power Snatch (95/65)|(65/45) 10 V-Ups or Tuck-Ups -Rest 1:00- 2 SETS 10 Power Snatch (135/95)|(95/65) 15 V-Ups or Tuck-Ups -Rest 1:00- 1 SET 12 Power Snatch (155/105)|(115/75) 30 V-Ups or Tuck-Ups (Score is Total Time) Strength Bench Press (3×7) Optional Bench Sesh!...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 100 Cal Row 100 Pull-Ups 30 Front Squat (185/125)|(135/95) 50 Pull-Ups 50 Cal Row 30 Front Squat *P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground....Read More