BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME ON A 15:00 RUNNING CLOCK, Parts 1 & 2… I. FOR TIME 21-15-9 Thruster 95/65 Cal Row Burpee Over Rower -12:00 Hard Cap on Part I- Clean and Jerk (1×1) IN THE REMAINING TIME… 1RM Clean & Jerk -15:00 Hard Cap on Entire...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 1000m Row 800m Run 80 Dubs 40 DB Box Stepup 500m Row 400m Run 40 Dubs 20 DB Box Stepup RX+: 50/35 RX: 35/20 -24/20 -24:00 Time Cap- Optional Finisher Warm-up (No Measure) 3 SETS 10/10 Single DB Bent Over Row 10/10 Single...Read More
BayWay CrossFit – NCCOMPETE View Public Whiteboard A. CONDITIONING Metcon (4 Rounds for time) 4 SETS 600m Run 200m EZ Jog 400m Run -Rest 1:00 b/t Sets- *Think of each run portion at a moderate, consistent pace then transition to an EZ Jog. Try to match your times for all 3 parts of all 4...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 20/15 Cal Bike 20 Sit-ups Strict Gymnastics Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling Low Back & Hammies 5:00 Long Hold Stretching Low Back & HammiesRead More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) E4:00 Complete 3 rounds of “DT” 12 Deadlifts 9 Hang Powe Clean 6 S2OH *If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) EMOM x 10 1. AMRAP x 3 burpee + 3 KBS 53/35 2. 10/8 cal row -rest 3:00- EMOM x 10 1. AMRAP x 3 Goblet Squat 53/35 + 3 Sit-ups 2. 10/8 Cal RowRead More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1×1) ON A 20:00 RUNNING CLOCK… Build to 1RM Snatch* *Power or Squat, Athlete Choice Workout Metcon (AMRAP – Reps) AMRAP x 7 50/40 Cal Bike Max Power Snatch RX 95/65 RX+ 135/95Read More
BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 3-5 Reps of Gymnastic Goat* MIN 2 – :45 Single, Double, or Triple Under Practice *Gymnastic Goat should be any movement that athlete needs specific practice on… HSPU Pull-Up Muscle-Up HS Walk Ring Dip or Bench Dip...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Rack Lunge (10-10-10) Barbell Back Rack Lunge* Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 20 Slam Balls 40/20 40 Slam Ball Lunges* 20...Read More
