BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Build to Heavy 5-Rep Deadlift) Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″*BW DL should be considered relatively light and done unbroken. **Last Seen 1/25/19 (Score is Time)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 5 Walking Inchworms* 10 Lunges w/ Torso Twist 10 Scap Pull-Ups 2 ROUNDS… 10 Up-Downs 5/5 DB Sumo DL 20 Shoulder Taps 5 Kip Swings 3 ROUNDS… 2 Wall Walk 5/5 DB Push Press 5/5 DB Swings 5 Kip Swings Workout Metcon...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Figure 8 Run Then… 3 ROUNDS 5 Bootstrappers 10 Cossack Squats 10 Scap Pull-Ups 5 Kipping Swings 10 Deadlift Metcon “MAMBA & GIGI” (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES: 5 Ring Muscle Ups 8 Power Cleans 185/125# 24 Box Jump Overs...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Death Row (AMRAP – Rounds) EMOM x 20 O – 20 Cal Row E – 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Optional Finisher Metcon (No Measure) 3 SETS* 2:00 Max Distance HS Walk or Slow Quadruped Crawl...Read More

BayWay CrossFit – Free Trial View Public Whiteboard Death Row (AMRAP – Rounds) EMOM x 20 O – 20 Cal Row E – 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less.Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 2 Rope Climb 25 Hang Muscle Snatch 75 Double Under RX: 45/35 RX+: 75/55 Finisher Metcon (No Measure) 3 SETS* 20 Banded Face Pulls 20 Banded Tricep Pull Down 20 Alt. V-Ups *All sets should be performed...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 1 – ACROSS) 1-1-1-1-1 Back Squat* *Build to a heavy single and do for 5 reps Metcon Metcon (Time) 3 ROUNDS FOR TIME 400m Run 15 Front Squat RX: 95/65 RX+: 135/95 -12:00 Hard Cap- Optional Cool Down Warm-up (No Measure) FOR RECOVERY...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) DEATH BY (7:00 Cap)…. 6 Russian KB Swings (70/53)|(53/35) Reps increase by 6 every minute. 6-12-18…and so on -Rest 3:00- DEATH BY (7:00 Cap)… 5 Up-Down Box Jump Over (20) Reps increase by 5 every minute. 5-10-15…and so on -Rest 3:00- DEATH...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (1-1-1-1-1) 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) Metcon Metcon (Time) FOR TIME 40-30-20 Cal Bike 12-12-12 DB Strict Press 30-30-30 Sit-Ups RX: 35/20 RX+: 50/35Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warm-Up! Partner up and grab a rower and a Barbell! 1 Round: P1: Row * P2: 5 Inch Worms + Push Up 5 Bootstraps 20 Single Unders *P1 Rows until P2 completes their work, then they switch 2 Rounds: P1: Row* P2: 10...Read More