BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Buy In: 1 mile run —– 3 Rounds: 15 BJO 24/20 15 HSPU RX+: strict – run w/ vest RX: kipping SC: Box Pike *if you have a vest bring it. RX+ is with a vest22 min capRead More

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) 5 sets: 1. 15s Ring Support 2. 10 Plyo Pushup onto Plate or 5-8 Ring Dip (weighted if possible) 3. 10 Inverted BB Row – 2020 or 5 strict false grip ring chin-up 4. 10 Hollow Rocks ***move consistently through all the sets...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP in 24: 6 x 500m row Rest 1:00 20 Thruster 15 Pullup 20 Thruster 15 Pullup RX+: 95/65 – Strict/C2B RX: 75/55 – Pullup SC: 65/45 – Jumping/Ring RowRow Scoring: -1:40 = 7 reps 1:41-1:50 = 6 reps 1:51-2:00 = 5 reps...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting High-Hang Clean (10 Minutes to Build to 5RM ) ***THIS IS A SQUAT CLEAN Metcon GG W4 18′ (Time) 3-6-9-12-9-6-3 Hang Sqt Clean BF Burpee RX+: 135/95 RX: 115/75 SC: 95/65Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3 x 6 – Across – Should be 75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16: 32 Cal Row 20 TTB 12 sHSPU RX+: * RX: Kipping SC: K2E + DB zPressRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (5 x 2 – Building) Metcon Metcon (Time) 6 Rounds: 3 Sqt Snatch 9 BF Burpee RX+: 165/105 RX: 135/95 SC: 95/65Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14: 3 BMU 21 Air Squat 42 Dubs RX+: * RX: 9 C2B SC: 9 JP+ 9 Push ups – 10 Dub attempts + 42 singlesRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Jerk (2 x 10 – Building) Metcon Metcon (Time) For Time: 25 Vups 10 DB S2OH 50 Situps 10 DB S2OH 50 Situps 10 DB S2OH 25 Vups RX: 50/35***if you are wanting to RX this workout your 10rm should be 165/105+ 20# dbs = 60#...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 40 Cal Bike 20 Wallball 10 Deadlift RX+: 30/20 – 245/175 RX: 20/14 – 185/135 SC: 30cal -16/12 – 135/95 *you must do all scaled weights to do 30cal option*IF YOU END UP ON A ROWER BC OF SIGN UP TIME YOU WILL...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) air squat kbs ring dips thrusterRead More