BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 21-15-12-9-9-12-15-21 Slam Ball 40/20 Cal Bike Skill Warm-up (No Measure) POST-WORKOUT! ON A 12:00 RUNNING CLOCK… Practice Handstands or Handstand Walk *Suggested Drills Include… 0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk 4-8 Mins – Bear Crawl, Box...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (1RM) ON A 20:00 RUNNING CLOCK… Build to 1RM Front Squat Metcon Metcon (AMRAP – Reps) EMOM x 9 MIN 1 – Max Front Squats 155/105 – 115/75 MIN 2 – Max Barbell Front Rack Hold MIN 3 – Max Knee 2 Elbow*Score is max...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (1RM) ON A 15:00 RUNNING CLOCK… Build to 1RM Push Press Metcon Metcon (3 Rounds for time) 1. E2:00 x 4:00 35 Double Unders 15 Push Press 115/75 – 75/55 -Rest 1:00- 2. E2:00 x 4:00 35 Double Unders 12 Push Press 135/95 – 95/65...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 ROUNDS FOR TIME 25/22 Cal Row 15 Burpees over Rower 7 Bar Muscle-Ups Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Pec Release (L) 2:00 Pec Release (R) 2:00 Child’s PoseRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into… AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15 DU (30 Singles) Into… AMRAP 2:00 5 Up-Downs 10 Alt Step Ups w/ KB...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 60 Front Squats 50 Clean & Jerk 40 Power Snatch 30 Clusters** RX: 95/65 RX+: 135/95 *Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way. **Cluster is...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Finisher Metcon (No Measure) 5 SETS 10 Strict Toes 2 Bar or Strict Knee Raise -Rest as Needed b/t Sets-Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 40 Walking Lunges 20 Deficit Push-Ups* 40 Sit-ups 20 Box Jumps 30/24 RX: 2″ Deficit RX+: 6″ DeficitRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Thruster (3×5) 3 x 5 Thruster* *Keep loading moderate and reps TNG for all three sets. Bar should start on ground. Workout Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Foam Rolling Upper Back 3:00 Foam...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Turkish Get Up (Build to Quality Weight ) FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep. 1 rep includes the up and down portion. Metcon Metcon (3 Rounds for time) 3 Rounds: 35/25 Cal Bike 40 Alt. Hang DB Snatch RX+: 50/35 RX:...Read More