BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5-5-5) 5-5-5 Front Squat* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from Wendler. Reps should be smooth and mechanics perfect. Weightlifting Metcon (Time) FOR TIME 21-15-9 Thruster Burpees to Target 6″ RX:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up 3-3-3: Power Snatch (3-3-3*) 3-3-3 Power Snatch* -Rest as Needed b/t Sets- *Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch. *Immediately after each set perform 20 Unbroken Double Unders. Metcon Metcon (AMRAP – Rounds and...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 12 Days Of Christmas (Time) 1 – Snatch 135/95 2 – 200m Run 3 – DB Thruster 50/35 4 – Pullups (Ring Rows) 5 – Push Ups 6 – Weighted Lunges 45/25 7 – Box Jumps 24/20 (Step Ups) 8 – Pistols (Air Squats) 9 – T2B...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5 – 32X2) 5-5-5 Push Press* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from Wendler. Reps should be smooth and mechanics perfect. Metcon Metcon (3 Rounds for time) 3 SETS 500m Row...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (8:00): 6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS 8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat 10 KB DL —> 10/10 Single Leg RDL (no...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (Build to heavy single ) Metcon Metcon (Time) 15-12-9 Hang Power Clean *35 wallball after each set RX: 135/95 – 20/14 RX+: 185/125 – 30/20 Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling* *Focus on quads and hipsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX DB Box Step-Overs 35/20 – 50/35 MIN 2 – MAX Double Unders MIN 3 – MAX Plank Hold 35/25 – 45/35 *:50 work / :10 rest for all working minutes. **If you have a weighted...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters 100m Run Partner Workout Metcon (Time) IN TEAMS OF...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 5 Push-Up + Pike 10 KB RDL 10 Scap Pull-Ups into.. 3 ROUNDS… 10 Ring Rows 10 RKBS (warm-up weight KB) 10 Up-Downs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 1 Strict Pull-up 2 Russian KB Swing 70/53...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.Tested July 26th Cool Down Warm-up (No Measure) FOR RECOVERY 3:00...Read More