BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Muscle-Up Development Workout Metcon (Time) For Time: 9 BMU 50 DB Suitcase Reverse Lunge 35/20 7 BMU 50 DB Push Press 5 BMU RX+ 50/35 *At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (4 Rounds for time) E5:00 x 4 Rounds 12 BF Burpee 12 Front Squat 95/65 500m Row RX+: 135/95 *Rest the remainder of the time until 5:00 then start the next set.Back squats will be extra work if time allows Weightlifting Back Squat (4 x 4...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 30 Jumping Jacks 10 Push-ups 30 Mountain Climbers 10 Lunges Partner Strength Bench Press (10-9-8-7-6-5-4-3-2-1) Bench Press (Bodyweight) *Rest as needed b/t sets. -20:00 Hard Cap- Workout Metcon (Time) FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to Bar *Plate jumps...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 18 40/30 cal bike 30 burpee to plate 1. 20 plate squat clean 45/35 2. 60 dubs *split all work except cleans and dubs. Alt movements each round.Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 1k Row 800m Run 50 KB Swing 53/35 40 Push Press 115/75 500m Row 400m Run 25 KB Swing 20 Push PressRead More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Reps) Tabata x 8 sets 20 s on / 10s off 1. DB Box step ups 50/35 2. Push ups 3. MM Rows 4. Med ball cleans 20/14 5. Flutter kicks Finisher Warm-up (No Measure) “SUNS OUT, GUNS OUT” 3 SETS 12/12 Concentration Curls...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (8×1) CLEAN COMPLEX EVERY 2:00 x 16:00 1 Squat Clean* *Start moderate-heavy and build to heaviest single rep. Optional Finisher Metcon (Time) 3 rounds: 10 strict pullups 10 PC @ 45% of maxRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (No Measure) EMOM x 21 MIN 1 — 12/10 Cal Bike MIN 2 — 9 Burpee BJ 24/20 MIN 3 — 9/9 DB Step Back Lunges 50/35Read More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 15 Wall Ball 20/14 25 Double Under RX+: 30/20 Optional Finisher Metcon (Weight) 3 rounds: 10 SA DB Row – 30X1 10 SA DB Press – 3030 rest 2:00Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (5 Rounds for weight) Partner EMOM EMOM x 10 MIN 1 – 3 Deadlift (Athlete Choice, Heavy) MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)*Track DL weight each round… Metcon Metcon (Time) Partner Helen 6 rounds: 400m run 21 KBS 53/35 12 PullupsRead More