BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Bike 5 Burpee Broad Jumps 10 KB Deadlifts 10 MB Front Squats Into… 1 ROUND :30 Bike :30 Arm Haulers 8 Russian KB Swings 8 MB Push Presses Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2.. AMRAP...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) E4MOM x 16 MINUTES MIN 1-4 – Run 800m MIN 5-8 – AMRAP of… 3 Wall Walk 15 Slam Balls 40/20 -Rest 4:00- E2MOM x 10 MINUTES MIN 1-2 – Run 200m MIN 3-4 – AMRAP of… 2 DB Up-Down 35/20|50/35...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for time) ON A 3:00 RUNNING CLOCK… 20 Push-up 30 Russian KB Swing 75 Double Under -Rest 1:30- ON A 5:00 RUNNING CLOCK… 40 Push-up 50 Russian KB Swing 100 Double Under -Rest 1:30- ON A 7:00 RUNNING CLOCK… 60 Push-up 70 Russian KB...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (10RM) FOR LOAD 10RM Front Squat (Score is Load) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 9 Overhead Squat 9 Up-Downs 9 Knee 2 Elbow RX: 65/45 RX+: 95/65Read More

BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 100-80-60-40-20 Cal Bike 50-40-30-20-10 “Syncro” Walking Lunges *On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up MIN 2 – 5-7 Tall Box Jumps* *Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down. Workout Metcon (Time) 4 ROUNDS FOR TIME 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 SETS 8 Power Snatch (95/65)|(65/45) 10 V-Ups or Tuck-Ups -Rest 1:00- 2 SETS 10 Power Snatch (135/95)|(95/65) 15 V-Ups or Tuck-Ups -Rest 1:00- 1 SET 12 Power Snatch (155/105)|(115/75) 30 V-Ups or Tuck-Ups (Score is Total Time) Strength Bench Press (3×7) Optional Bench Sesh!...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 100 Cal Row 100 Pull-Ups 30 Front Squat (185/125)|(135/95) 50 Pull-Ups 50 Cal Row 30 Front Squat *P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground....Read More

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Clean and Jerk (Heavy 1-Rep) Build Quickly to Heavy Single Power Clean & Jerk* *Building should take you up to or past your weight in the workout. (Score is Load) Metcon “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105)...Read More

One of the original articles written in CrossFit, “What is Fitness,” describes health as controlling our lives through diet and exercise to manage our health markers. Health markers can be anything from cholesterol levels to bone density, and your exercise program needs to be improving all of these. CrossFit’s fitness goals are to increase work...Read More