BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) 4 X 4:00 AMRAPs 8 Front Squat 4 BBJO -rest 2:00- RX+: 70/50 – 24/20 RX: 50/35 – 24/20 FT: 35/20 – 20/20*kbs are ok to use tooRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (4 x 4 – tng- building) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 11 7 S2OH 4 BMU RX+: 185/125 RX: 135/95 – 1 BMU FT: 95/65 – 4 reps of any gymnastic pullingRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 800m Run 60 DB Snatch 800m Run 60 Pushups RX+: 80/80 @ 50/35 – Ring RX: 50/35 FT: 35/20 – KneeRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: For Time: 5k row Split work how ever but athlete that is not rowing must complete 5 burpees beofre partner can stat rowing amd then must hold a plank forpartner to continue to rowRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 rounds: 20/15 Cal Bike 60’ Bear Crawl 20 BJO 10 C2B RX+: 50/35 – 30/24 RX: 35/20 – 24/20 – PURead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Floor Press (4 x 4 – 31X1 – Building) Metcon Metcon (Time) 3 rounds: 30 Goblet Lunges 60’ HSW RX+: 70/53 RX: 53/35 – 6 wall walks (nose) FT: 44/26 – 3 wall walks (1/2) Metcon (Time) 3 rounds: 30 Goblet Lunges 60’ HSW RX+: 70/53 RX:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) E2:00 x 18:00 40 Dubs 2 Power Clean RX+: 245/155 RX: 185/155 FT: 135/85Must make all lifts in order to be RX(+) any skipped rounds is notRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 17 Buy In: 2001m Row then AMRAP 9 DB Thrusters 50/35 11 Cal Bike *if big class* bike sub for row is 4002m but must reset the bike @ 2001m row sub for bike cals is same # of...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 x 3 – Building ) Metcon Metcon (Time) For Time: 125 KBS 53/35 *every break = 15 burpeeA BREAK is anytime the bell stops swinging. There is no Grey area.Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner WOD 30 rounds: 10 Air Squats 5 Push Press 95/65 10 Situps *alternate every movement. Example: Jeff and I are partners on this workout. 321go! Jeff does 10 squats, then I do 5 push press, then jeff does 10 situps (one round). Then the start...Read More