BayWay CrossFit – CrossFit View Public Whiteboard Metcon 45 (Time) FOR TIME 45 BJO 24/20 45 Dual DB Lunge 50/35 45 Double Unders 45 Burpee 45 Double Unders 45 Dual DB Lunge 45 BJO Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Flow Stretching – Full Body (No Measure)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Team Run — leave no athletes behind 🙂 2 ROUNDS 5 Inch Worm + Push Up 10 Perfect Stretch* 2 ROUNDS 5 BB Romanian DL 5 Hang Muscle Clean 10 Alt Elbow Punches 5 Strict Press 5 Push Press 5 Back Squats *1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Metcon Warm-up (No Measure) Grab a Kettlebell! 1 ROUND 5 Bootstraps 5/5 Thoracic Rotations 10 Scap Push-Ups 100m Run Into… 3 ROUNDS 10 KB Sumo DL 10 Scap Pull-Ups 5 Kipping Swings 10 Tuck Ups Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 15 KB...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) Handstand Push-Up Negatives: Beg – Pike/Box w Press or Wall w/o Press Inter – Kipping or Strict Adv – Deficit Kipping or Strict 3SETS: 10 reps Rest 90s Metcon “LOVE LOSS” (6 Rounds for time) EVERY 4:00 FOR 6 SETS 7 Up-Down Devil’s Press...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 35 MINUTES 400m Run 500m Row 1500m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice** *Athlete Choice (can pick one or mix it up!)… Hollow Hold or Rocks Plank Hold or Plank Shoulder Taps Deadbugs...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 1-2-3-4… Bar Muscle-Ups 2-4-6-8.. Hang Power Clean -Rest 3:00- AMRAP x 5 MINUTES Pick-Up Where You Left Off! RX: 115/75 RX+: 155/105 Finisher Metcon (No Measure) 3 SETS 30 MB Russian Twists or 15/15 Side Throws 20...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Metcon Metcon (AMRAP – Reps) EMOM x 12 MINUTES 1. 7 Push Press then ME Push Jerks Until :50 2. 5 Burpees...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Build to Heavy 5-Rep Deadlift) Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″*BW DL should be considered relatively light and done unbroken. **Last Seen 1/25/19 (Score is Time)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 5 Walking Inchworms* 10 Lunges w/ Torso Twist 10 Scap Pull-Ups 2 ROUNDS… 10 Up-Downs 5/5 DB Sumo DL 20 Shoulder Taps 5 Kip Swings 3 ROUNDS… 2 Wall Walk 5/5 DB Push Press 5/5 DB Swings 5 Kip Swings Workout Metcon...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Figure 8 Run Then… 3 ROUNDS 5 Bootstrappers 10 Cossack Squats 10 Scap Pull-Ups 5 Kipping Swings 10 Deadlift Metcon “MAMBA & GIGI” (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES: 5 Ring Muscle Ups 8 Power Cleans 185/125# 24 Box Jump Overs...Read More