BayWay CrossFit – Open Gym View Public Whiteboard Warm-up Warm-up (No Measure) 600m jog then… AMRAP x 8 Minutes 2, 4, 6, 8… Burpee w/o push-up Glute Bridges Jumping Lunges Workout Metcon (Time) For Time: Buy In: 50 Burpees* 5 rounds: 12 DB Hang Power Clean 35/20 12 DB Suitcase Box Step-Over 24/20 Cash Out:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP x 7 Run 800m ME WB 20/14 -Rest 1:00- AMRAP x 7 Run 800m ME TTB -Rest 1:00- AMRAP x 7 100m Run 7 WB 7 TTBScore is total wall balls + toes to bar + rounds/reps on AMRAPRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Sumo Deadlift (5×5 – 30X1 Tempo) Workout Metcon (AMRAP – Rounds and Reps) AMRAP X 14 7 Deadlifts 165/105 14 BJO 24/20 7 HSPURead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 75 Cal bike 300m KB Farmer Carry 70/53 75 Cal Row Optional Finisher Metcon (No Measure) “BEACH BODY ABS” 3 SETS 30 Heel Taps Over KB 30 Bicycle CrunchesRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (6×2) E90s x 9:00 2 Squat Cleans* *Sets 1-3 @Moderate-Heavy, Building Sets 4-6 @Heavy, Across Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5×5 – across – REST 2:00) Finisher Metcon (No Measure) 3 Rds NFT: 10 Back Rack Lunges 20 banded abduction rest 2:00Read More

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) EMOM x 10 O – 2 Muscle-Ups/MU Attempts/MU Transition Practice E- 2 – 3 Jerks Workout Metcon (Time) 3 rounds: 20 Push Jerk 95/65 5 Muscle-Ups 20/15 Cal Bike RX+: 115/75Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time 60 Power Cleans 135/95 40 Syncro Devil Press 35/20 1200m run 40 Syncro Devil Press 60 Power Cleans RX+: 185/125 – 50/35 *On the Power Cleans P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles”...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon (Time) 9-7-5-15-12-9 Front Squat 135/95 Pullups RX+: 155/105 – C2B Metcon Weightlifting Metcon (No Measure) 3 rounds: 20 Banded Glute Bridge 20 Banded Hamstring CurlsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Distance) EMOM x 8 O – Max Distance KB Farmer’s Carry – AHAP E – 25 Push Ups Metcon (Distance) EMOM x 8 O – Max KB Suitcase Lunge – AHAP E – 5/5 KB Single Arm Push Press Metcon (No Measure) For Time: 75 Curls...Read More