BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 1 – ACROSS) 1-1-1-1-1 Back Squat* *Build to a heavy single and do for 5 reps Metcon Metcon (Time) 3 ROUNDS FOR TIME 400m Run 15 Front Squat RX: 95/65 RX+: 135/95 -12:00 Hard Cap- Optional Cool Down Warm-up (No Measure) FOR RECOVERY...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) DEATH BY (7:00 Cap)…. 6 Russian KB Swings (70/53)|(53/35) Reps increase by 6 every minute. 6-12-18…and so on -Rest 3:00- DEATH BY (7:00 Cap)… 5 Up-Down Box Jump Over (20) Reps increase by 5 every minute. 5-10-15…and so on -Rest 3:00- DEATH...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (1-1-1-1-1) 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) Metcon Metcon (Time) FOR TIME 40-30-20 Cal Bike 12-12-12 DB Strict Press 30-30-30 Sit-Ups RX: 35/20 RX+: 50/35Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warm-Up! Partner up and grab a rower and a Barbell! 1 Round: P1: Row * P2: 5 Inch Worms + Push Up 5 Bootstraps 20 Single Unders *P1 Rows until P2 completes their work, then they switch 2 Rounds: P1: Row* P2: 10...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 40 Single DB Front Squat (50/35)|(35/20) 30 Sit-Ups 20 Alt. DB Snatch 10 Alt. Single DB Burpee *For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground....Read More
BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) 3 SETS 50′ Slow Table-Top Bear Crawl (aka Quadruped)* *5 Strict-Up Downs after each set. 1 Rep of Strict Up-Down is… 1 Air Squat Down 1 Sprawl Back to Plank :01 Pause in Plank 1 Sprawl Up to Squat 1 Air Squat Up...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) EMOM x 18 MINUTES MIN 1 – 3 Hang Power Snatch (Building) MIN 2 – 9 or 15 Toes to Bar MIN 3 – 9 or 15 Hand Release Push-Ups *Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3-3-3-3-3) 3-3-3-3-3 Back Squat* *Start moderate and build to heaviest set of 3. (Score is Weight) Metcon Metcon (Time) 3 ROUNDS 13 Back Squats 350/300 Row RX: 115/75 RX+: 155/105 Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:30 Foam Rolling Quad / IT (L)...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up (No Measure) Metcon “UPPERCUT” (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups Then in the remaining time… 2 ROUNDS 7...Read More
