BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 10 Groiners 10 Bootstraps 10 Thoracic Rotations/Side -into- AMRAP x 6 MINUTES 10 PVC Pass Thrus 10 Box Step Ups 10 BB Goodmornings 10 Up Downs Extended Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY* 5-7 Down + Finish 5-7 Elbows High...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with space between to throw the ball) 2 ROUNDS… 10 Partner Plank Ball Rolls 10 Partner Wall Balls 10 Synchro Mirror Burpees* Partner Workout Metcon (AMRAP – Rounds and Reps) IN...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (7 Rounds for reps) EMOM x 21 MINUTES MIN 1 – Max Reps of DB “Bear Complex” MIN 2 – 2 “No Jump” Rope Climbs** MIN 3 – Max Cal Row RX: 35/20 RX+: 50/35 *1 Rep of DB Bear Complex is… 1 Hang Power Clean...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7 10 UB Double Unders• 10 Knee to Elbow 5 Strict Dips (Box, Ring or Bar) *Double Unders increase by 10 reps each Round. -Rest 2:00– AMRAP x 7 10 KB SDLHP 53/35 10 Knee to Elbow 5 Strict...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (Weight) EMOM x 5 MINUTES 3 Thruster 3 Pullup *Start light and build each minute. Goal is to end 40-50% above the workout weight. **Drill connecting reps with the push away from the bar. (Score is Weight) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) 4 SETS 2:00 Max Cal Bike 1:00 KB Swing 1:00 KB Goblet Lunges -1:00 Rest b/t Sets- RX: 35/26 RX+: 53/35 (Score is Reps) Finisher Metcon (No Measure) “TABATA” TABATA 1 – Hollow Hold (No Measure)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 8-6-4-2-4-6-8 Deadlift 8 HSPU 16 Slam Ball 40/20 RX: 185/135 RX+: 275/185 – StrictRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Cal Bike 10 Scap Pull-Ups 8 KB Sumo DL 20 Single Unders -Quick Rest- AMRAP x 4 MINUTES 5 Cal Bike 5 Kip Swings 10 Tuck-Ups 8 RKBS 20 High Singles / Double Unders Workout Metcon (AMRAP – Rounds...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (EZ pace) 10 Scap Push-Ups 10 Scap Pull-Ups 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Ball Thruster 1 ROUND :30 Row (MOD pace) 10 Kipping Swings 5 Wall Ball Front Squats 5 Wall Ball Push...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (1RM) Build to 1RM Clean & Jerk *Last Seen 9/4/19 (Score is Weight) Metcon Metcon (Time) 3 ROUNDS FOR TIME 10 Power Clean 10 Shoulder to Overhead RX: 115/75 RX+: 155/105 -Time Cap 7:00-Read More