BayWay CrossFit – CrossFit View Public Whiteboard Metcon Mile + Cals (Calories) In 12 minutes: 1 mile run -in remaining time ME Cal row Rest 4:00 Metcon (Time) 3 Rounds: 14 TTB 21 RKBS 53/35Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Deadlift (3-3-3-3) FOR LOAD 3-3-3-3 Double-Overhand “Quiet” Deadlift Shoulder Press (5-5-5-5-5) FOR LOAD 5-5-5-5 Tempo Strict Press (1111) Finisher Metcon (Time) 3 ROUNDS FOR TIME 25 Plate Ground to OH 45/25 10 Burpees to Plate -Hard Cap 5:00-Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5rm) Metcon Death Ride (Calories) AMRAP x 2 ME Cal BikeRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (3×3) FOR LOAD 3×3* Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight) Metcon Metcon (Time) FOR TIME* 15-12-9 Hang Power Clean 95/65 – 65/45 Box Jump 24/20 into… 12-9-6 Hang Power Clean 135/95 –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang :30 Plank Hold Into… 2 ROUNDS :30 Alt. Crossovers :30 Alt. Scorpions :30 Alt. Spiderman Lunges :30 Bird Dogs Into… 3 ROUNDS 5 Inchworms + Push Ups 10 Scap Push Ups 10 Scap Pull...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Sampson Stretches 10 Curtsey Squats 5 Inch Worms + Push-Up 10 Up-Downs Partner Strength Clean and Jerk (3-3-3) IN TEAMS OF 2… 3-3-3 Clean & Jerk* *P1 completes 3 Clean & Jerk then P2 completes 3 Clean &...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort) Then… 3 ROUNDS: 10 Alt Box Step Ups 10/10 Single Arm DB Deadlifts 10/10 Single Arm DB Bent Over Rows Workout Metcon (AMRAP – Rounds and Reps)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Finisher Metcon (No Measure) “TABATA” 8 ROUNDS, :20 ON / :10 OFF MOVT 1 – Russian Twist MOVT 2 – Slow Tuck-Ups *Alternate movements for 8 Rounds total.Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 6 Ring Muscle-Ups 18 DB Hang Power Cleans 36 Forward Lunges RX: 35/20 RX+: 50/35 (Score is Rounds + Reps)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (SNATCH COMPLEX) Build to a Heavy Set of the Complex: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat Metcon Metcon (AMRAP – Reps) EMOM x 4 MINUTES 5 Burpees then Max Reps of Squat Snatch -Rest 2:00- EMOM x 4 MINUTES 5 Burpees...Read More