BayWay CrossFit – CrossFit View Public Whiteboard KB Carries 3x 200m KB Suitcase and KB Front Rack Carry Metcon (Time) Partner WOD 3 rounds 10 PC (partner holds wall sit) 20 alt box jumps 30 med ball sit-ups over box 50 med ball lunges (partner holds plank)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Burpees on coaches cadence + 200m skip Line Drills: Side shuffle Spiderman lunge Lungeback Lean Back Lunge Behinds Red Band Glute Warm up: 10 Slow Squats 10 Lateral Walks 10 Forward and Back Pigeon pose, sampson stretch, quad stretch Metcon Metcon (AMRAP –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Warm-up (No Measure) 100 Singles or 50 Dubs Line Drills: slow bear crawl spider man broad jumps leg swings toe touches duck walk stitch tricep, calves and hamstrings Metcon Metcon (Time) RX+ For Time: 50 Dubs 25 DB Snatch (RA only) 50 Dubs 25 DB Push Press...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1,000m Bike 400m Run 3 rounds: 20 sec hollow rock hold 20 sec superman hold rest 20 sec *roll from hollow to super man on coaches cadence PVC Pipe warm up Metcon Metcon (Time) RX+ For Time: 30-20-10 Deadlift 275/185 Hang Power Clean 185/135...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run *at the 100m mark everyone does 10 jumping lunges, at the 200m lateral lunges, at 300m 10 jumping air squats Line Drills: Butt kicks high knees Inch worm bear crawl Empty Barbell Circuit: 10 Deadlifts 10 Press 10 Front Squat 10 Good...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm up (No Measure) Partner Up: P1 rows for 1 min easy while P2 does box step ups then switch on next minute P1 rows at medium pace for 1 min while P2 does KB deadlifts – switch on next minute P1 rows 1 minute at hard...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 Rounds: 15/12 Cal Bike 15/12 DB Snatch RX+: 50/35 RX: 35/20 SC: 8 RDS 12/10 – 35/20Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (Build to 3RM) Metcon Metcon (Time) 3 Rounds: 12 HPS 12 BJO RX+: 135/95-30/24 RX: 95/65-24/20 SC: 65/45-20/20Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 500m Row 30 Dubs 15 Thrusters RX+: 95/65 RX: 75/55 SC: 350m row – 10 Dub Attempts + 30 Singles – 55/35Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (4 x 5 – 5551 – Building ) Metcon Metcon (Time) 6 Rounds: 9 C2B 9/6 AAB Cals RX: Pullups SC: Banded PuRead More