BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Cal Bike 10 Scap Pull-Ups 8 KB Sumo DL 20 Single Unders -Quick Rest- AMRAP x 4 MINUTES 5 Cal Bike 5 Kip Swings 10 Tuck-Ups 8 RKBS 20 High Singles / Double Unders Workout Metcon (AMRAP – Rounds...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (EZ pace) 10 Scap Push-Ups 10 Scap Pull-Ups 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Ball Thruster 1 ROUND :30 Row (MOD pace) 10 Kipping Swings 5 Wall Ball Front Squats 5 Wall Ball Push...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (1RM) Build to 1RM Clean & Jerk *Last Seen 9/4/19 (Score is Weight) Metcon Metcon (Time) 3 ROUNDS FOR TIME 10 Power Clean 10 Shoulder to Overhead RX: 115/75 RX+: 155/105 -Time Cap 7:00-Read More

My 2019 goal was to read a book a month. It didn’t matter what it was all; I just wanted to read a little more this year. I started strong, reading my first five books in less than three months but finished the year slow, a classic new year’s resolutions move. Here is my list...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice HS Walk Skill* *Beginner – Bear Crawl or Box Walk Intermediate – Box Walk or Guided Walk Advanced – Guided Walk or Free Walk (No Measure) Metcon Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice Gymnastic Kipping Pull-up Progression… Controlled Kip Dynamic Kip Kip + Knees-Up Single Pull-up 2 Kip – 1 Pull-up – 2 Kip Connected Kipping Reps (No Measure) Workout Metcon (3 Rounds for time) 3 SETS 30 DB Hang Squat...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon “THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 20 Box Jumps (24/20) 20 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 20 Sit-Ups **New Classic Workout– NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1RM) Build to 1RM Snatch *Last Seen 8/28/19 (Score is Weight) Metcon Metcon (AMRAP – Reps) ON A 5:00 RUNNING CLOCK… 30 Burpees Max Reps of Power Snatch RX: 65/5 RX+: 95/65 (Score is Reps)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap Push-Ups 5 Bootstraps 10 Double DB Swings 10 DB Deficit Push-Ups After the Warm-Up, have athletes get...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Row (EZ → Mod → Hard) 10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings 10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS...Read More