BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 — :50 Max Reps of “KB Flow” MIN 2 — :50 Max Reps of “BW Flow”** MIN 3 — :50 Max Reps of Rope Climb RX: 35/26 RX+: 53/35 *1 Rep of “KB Flow” is… 1 SA...Read More

There are tons of fitness trackers out there, and I think that most of them are great. They tell you tidbits about your day and your exercise as well as your sleep. I had a sales manager in one of my first jobs tell me, “You can’t grow your numbers unless you know your numbers.”...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) 5 SETS* 2 Push Jerk + 3 Split Jerk *Start moderate and build to heavy set with perfect mechanics. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 6 Push Jerk 15/12 Cal Row RX: 115/75 RX+: 155/105 Optional Cool Down Warm-up (No...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3RM or Heavy 3-Rep) Build to Heavy 3-Rep Deadlift Metcon Metcon (Time) FOR TIME 30-20-10 Deadlift Toes to Bar RX: 165/115 RX+: 245/165Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 45 (Time) FOR TIME 45 BJO 24/20 45 Dual DB Lunge 50/35 45 Double Unders 45 Burpee 45 Double Unders 45 Dual DB Lunge 45 BJO Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Flow Stretching – Full Body (No Measure)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Team Run — leave no athletes behind 🙂 2 ROUNDS 5 Inch Worm + Push Up 10 Perfect Stretch* 2 ROUNDS 5 BB Romanian DL 5 Hang Muscle Clean 10 Alt Elbow Punches 5 Strict Press 5 Push Press 5 Back Squats *1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Metcon Warm-up (No Measure) Grab a Kettlebell! 1 ROUND 5 Bootstraps 5/5 Thoracic Rotations 10 Scap Push-Ups 100m Run Into… 3 ROUNDS 10 KB Sumo DL 10 Scap Pull-Ups 5 Kipping Swings 10 Tuck Ups Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 15 KB...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) Handstand Push-Up Negatives: Beg – Pike/Box w Press or Wall w/o Press Inter – Kipping or Strict Adv – Deficit Kipping or Strict 3SETS: 10 reps Rest 90s Metcon “LOVE LOSS” (6 Rounds for time) EVERY 4:00 FOR 6 SETS 7 Up-Down Devil’s Press...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 35 MINUTES 400m Run 500m Row 1500m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice** *Athlete Choice (can pick one or mix it up!)… Hollow Hold or Rocks Plank Hold or Plank Shoulder Taps Deadbugs...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 1-2-3-4… Bar Muscle-Ups 2-4-6-8.. Hang Power Clean -Rest 3:00- AMRAP x 5 MINUTES Pick-Up Where You Left Off! RX: 115/75 RX+: 155/105 Finisher Metcon (No Measure) 3 SETS 30 MB Russian Twists or 15/15 Side Throws 20...Read More