BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (6 Rounds for weight) E2:00 x 12:00 1 Snatch + 2 OHS Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 6 Sqt Snatch 95/65 12 TTB 18/14 Cal Row RX+: 115/75Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 8 O – HS Hold Practice E – 100m Run Metcon Metcon (AMRAP – Rounds and Reps) 5 x 3:00 AMRAPs 5 HSPU 10 RKBS 53/35 50m Sprint -rest 1:00- RX+: Strict – 70/53Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 50/40 Cal Bike 50 Dubs 50 BJO 24/20 50 Dubs 50 DB Snatch 50/35 50 Dubs 50 Burpee to Plt 50 Dubs Finisher Metcon (No Measure) 3 SETS :30 2-Point Plank L/R :30 2-Point Plank R/L 20 V-UpsRead More

BayWay CrossFit – Open Gym View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 10 Front Squat 135/95 10 BF Burpee 10 C2b pull-upsRead More

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 50’ Farmer’s Carry :30 Side Plank/Side 50’ DBL KB Front Rack Carry :30 Row 50’ DBL KB Overhead Carry :30 Alt. Lunges *Perform w/ light set of kettlebells Metcon Metcon (AMRAP – Rounds and Reps) FOR QUALITY AMRAP x 18 MINUTES 50′...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) IN TEAMS OF 2… FOR TIME 150 Wall Balls (20/14) 150 Russian KB Swing (70/53)|(53/35) 1 Mile Run *P1 works while P2 rests, split work as needed. In the run, partners must alternate every 200m. Optional Cool Down Metcon (No Measure) 5:00 Mobility/Stretch Session...Read More

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES In team of 2 … 10 alt. Chest passes 100m Jog 10 alt. Over the head passes 5/5 Single Arm DB Power Clean 10 alt. Wall ball passes Partner Metcon Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2…...Read More

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BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5 burpee broad jumps 10 Plate Ground to Overhead 20 Mountain Climbers Metcon Metcon (Time) FOR TIME I. Double DB “Isabel” *Isabel is 30 Snatches for time… -Rest 3:00- II. 2 ROUNDS 100m Walking Lunges 100m KB Farmer’s Carry (Heavy) Optional Finisher...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less.Score is the number of rounds you are able to complete and the numbers...Read More