BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1K Bike / 400m Run 3 rounds: 10 RKBS 53/35 10/10 Banded Tricep Extenstion 10 Jumping Air Squat Dynamic: 10 leg swings 10 toe touches 10 lunge back lean backs 10 lunge behinds 10 spider mans Stretching: 1 Min each 1 min banded front...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Time) For Time: 800m run Then 3 rounds: 25 RKBS 53/35 25 Air SquatsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (2 reps X E90s X 9:00 Build to heaviest 2) Metcon Metcon (Time) 3 rounds for time 15/12 cal bike 10 FR Box Step Ups 115/75 **everyone does 20″**Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 60 Dubs 30 DB Snatch 50/35 15 TTBRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (4 x 6 – 85-90% – or more than last time) Metcon Metcon (Time) 3 rounds: 500m row 15 Burpee ORRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 25 syncro db snatch 50/35 15 syncro goblet lunges 500m bike eachRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run 3 Rounds: 10/10 Single Arm DB Press 35/20 10m Lateral Banded Walk 10 Jumping Air Squats Dynamic: 10 Leg Swings 10 Toe Touches 10 Between legs 10 Lunge Back Lean Back 10 Lunge Behinds 10/10/10 Band Pull Aparts Stretch: 1 Min Each...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (30 Rounds for time) AMRAP x 30 20/15 cal bike rest 1:1Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 50 HSPU 30 Devil Cleans 50/35 50 HSPU RX+: strict on first 50Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (3 reps x E90s x 9:00 – building) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 7 Deadlifts 245/165 49 DubsRead More