BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) EMOM x 24 1. 10 DB Thrusters 2. 10 Pullups 3. 100′ Shuttle RX+: 50/35 – C2B – # RX: 50/35 FT: 35/20 – 5 BANDEDRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 14 Vups 14 TTB 14 BJO RX+: 30/24 RX: 24/20 FT: 20/20 Weightlifting Deadlift (4 x 3 – 53X3)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) 2 X 10:00 AMRAPs 60/50 Cal Bike -then in remaining time- 3 HSPU 3 KBS 6 HSPU 6 KBS …continue adding 3 reps until time runs out -rest 5:00 btw amraps- RX+: strict hspu – 70/53 RX: 53/35 FT: 50/40 cal –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (4 x 3 – E90s – across) Metcon Metcon (Time) 3 Rounds: 30 WB 60 Dubs RX+: 30/20 RX: 20/14 FT: 16/12*12 Min Cap*Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 1492 WOD (AMRAP – Rounds and Reps) AMRAP x 16 1 Sqt Snatch 165/105 4 BF Burpee 9 Cal Bike 2 RMURead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 16 1 MILE RUN AMRAP Cindy 5 Pullups 10 Pushups 15 Air Squats RX+: Vest 20/14Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 25/20 Cal Row 2 Rounds: 15 DB Deadlift 15 DB FR Lunge RX+: 70/50 RX: 50/35 FT: 35/20Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (EMOM x 8 – 3 reps from ground – building) Metcon Metcon (Time) 2 Rounds: 600m Run 20 C2B RX+: C2B RX: PU FT: Banded + 20 PushupsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Practice (Accumlate 2:00 Inverted) Learn to flip up on a wall, hspu, handstand walk – basic techniques Metcon Metcon (3 Rounds for reps) 3 x 3:00 AMRAP 20 Cal Bike 20 Front Squat ME S2OH -REST 3:00- *Lose 2 reps each round RX+: 135/95 RX: 115/75...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click hereRead More