BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 24: 400m Run 24 OHS 12 C2B RX+: 95/65 RX: 75/55 – PU SC: 65/45 – RRRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3 x 10 – Building) Metcon Metcon (Time) 4 Rounds: 300m Row 8 RMU RX+: * RX: 10 Burpee C2B SC: 10 jumping pullups + 10 pushupsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (5 x 3 – Building – Tng – Squat) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9: 3 Squat Cleans 30 Double Unders 3 Burpee OB RX+: 205/125 RX: 155/105 SC: 105/65-10 Dub attempt + 30 singlesRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3 x 8 – Across – Should be close to 65%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12: 12 TTB 12 DB FS 12/9 Cal Bike RX+: 50/35 RX: 35/20 SC: 35/20 – Hanging Knee Raise – 10/7Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds: 10 Hang Power Snatch 12 sHSPU rest 3:00 2 Rounds: 10 HPS 12 sHSPU RX+: 165/105 RX: 135/95-Kipping HSPU SC: 95/65-Pike PuRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 20/15 Cal Bike 50 WB 20/15 Cal Bike 50 BJO 20/15 Cal Bike 50 WB 20/15 Cal Bike 50 Pushups 20/15 Cal Bike 50 WB RX+: 20/14 – 24/20 RX: 16/14 – 24/20 – 15/10 SC: 14/12 – 20/14 – 10/8 – 35repsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (10 minutes to build to max) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9: 3 Power Snatch 6 Burpee OB *add 3 reps to both movements each round RX+: 115/75 RX: 75/55 SC: 65/45Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5 x 3 – Building) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 12 6 Push Press 12 DB Snatch 18 Dubs RX+: 115/75-50/35 RX: 95/65 – 35/20 SC: 75/55 – 35/20 – 10 dub attempts + 18 singlesRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) RX+: 3 rounds: 50 Medball Cleans 20/14 800m run RX: 3 Rounds: 40 Medball Cleans 16/12 800m run SC: 3 rounds: 25 Medball Cleans 14/10 600m runRead More