BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Build to 5rm ) Metcon Metcon (Calories) AMRAP x 2 ME Cal Bike Optional Cool Down Warm-up (No Measure) OPTIONAL COOL DOWN 3 SETS WITH A PARTNER Alternate 1:00 Slow Pedal & 1:00 Flow Stretching* *Cycle between… Up-Dog Down-Dog Seated Forward Fold Trunk Twist (L)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (8×2) EMOM x 8 MINUTES 2 TNG Power Cleans* *Build to a heavy double in sets 1-4 then use same weight across for final 4 sets. Metcon Metcon (Time) For Time: 15-12-9 BF Burpee Power Clean RX+: 135/95 RX: 95/65 -8:00 Time Cap- Finisher Warm-up...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Calories) In 12 minutes: 1 mile run -in remaining time ME Cal row Metcon (AMRAP – Rounds and Reps) AMRAP x 12 6 Strict Pullups 12 HR Pushups 18 Sit-upsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 21 MIN 1 – 12 Alt. DB Split Snatch 50/35 – 35/20 MIN 2 – 12/10 Cal Bike MIN 3 – Max “Unbroken” Wall Balls 30/20 – 20/14 *For Split Snatch, arms alternate each rep. Feet can stay in same split...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3-3-3-3-3) Deadlift* *Build to 3RM Deadlift. Workout Metcon (Time) For Time: Buy In: 200m run 3 Rounds 15 Deadlifts 135/95 – 185/135 50 Double Unders Cash Out: 200m Run -10:00 Hard Cap-Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 min Bike/Row…just FLOW and feel good! Then… 3 Rounds 5 Inch-Worm Push-ups 5 Broad Jumps (land in ¼ squat softly!) 5 BB Good Morning 10 Elbow Punches (behind neck) 5 BB Strict Press (behind neck) 10 Alt. V-Ups Extended Warm-up Metcon (Weight) ON...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 100 OHS 100 Plate G2OH *big lap penaltyRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) EVERY 3 MINUTES FOR 30 MINUTES… 15/12 Cal Bike 12 HR Push-up 9 BJO 24/20Score is your slowest round! Optional Finisher Warm-up (No Measure) 3 SETS FOR QUALITY* 15 DB Bent Over Row 30 Deadbugs *Take adequate rest after workout. For Deadbugs, hold DB at...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) E2MOM x 20 MINUTES MIN 1 & 2 – Row 500/400m MIN 3 & 4 – 6 Burpee Over Rower + 6 TNG Power Snatch RX+: 115/75 RX: 75/55 *Score is each row time **Power Snatch must be performed Unbroken & Touch-N-Go...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3-3-3-3-3) Front Squat *Build to 3RM Front Squat Metcon Metcon (AMRAP – Reps) AMRAP x 7 75 Dubs 45 DB Thruster 50/35 75 Dubs ME Front Squats RX+: 185/135 RX: 135/95Score is max reps of FS.Read More