BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 100 Cal Row 100 Pull-Ups 30 Front Squat (185/125)|(135/95) 50 Pull-Ups 50 Cal Row 30 Front Squat *P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground....Read More
BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Clean and Jerk (Heavy 1-Rep) Build Quickly to Heavy Single Power Clean & Jerk* *Building should take you up to or past your weight in the workout. (Score is Load) Metcon “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105)...Read More
One of the original articles written in CrossFit, “What is Fitness,” describes health as controlling our lives through diet and exercise to manage our health markers. Health markers can be anything from cholesterol levels to bone density, and your exercise program needs to be improving all of these. CrossFit’s fitness goals are to increase work...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) 5 SETS 20/15 Cal Bike 25 Russian KB Swing 20 Box Step-Ups 24/20″ RX: 53/35 RX+: 70/53 -Rest 2:00 b/t Sets- *No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional. (Score is Each...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row Metcon Metcon (AMRAP – Reps) E2MOM x 20 MINUTES MIN 1 & 2 – 400m Run MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups/Strict Pull-ups* *Muscle Ups are on Rings, Pullups...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Back Squat (10RM) FOR LOAD 10RM Back Squat (Score is Load) Metcon Metcon (Time) 4 ROUNDS FOR TIME 75 Double Unders 15 Hang Squat Clean RX: 65/45 RX+: 95/65 -11:00 Hard Cap- WeightliftingRead More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 20 Box Jumps 24/20 20 “Lunge” WallBall Shots RX: 14/10 RX+: 20/14 *Athlete executes an alternating reverse lunge with a toss to the 10’/9′ target. Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Walk w/ Nasal...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 12/10 Cal Bike (Moderate Effort) MIN 2 – 5 Tempo Strict Pull-Ups (1111) Metcon Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 10 Single DB Snatch MIN 2 – 20 DB Goblet Squat MIN 3...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 SETS* ON 2:00 CLOCK…500/400m Row (rest remainder) ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP) ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups -1:00 Rest b/t Sets- *No additional time b/t Sets. Transition immediately to the next 2:00 station once the...Read More
