BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX DB Box Step-Overs 35/20 – 50/35 MIN 2 – MAX Double Unders MIN 3 – MAX Plank Hold 35/25 – 45/35 *:50 work / :10 rest for all working minutes. **If you have a weighted...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters 100m Run Partner Workout Metcon (Time) IN TEAMS OF...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 5 Push-Up + Pike 10 KB RDL 10 Scap Pull-Ups into.. 3 ROUNDS… 10 Ring Rows 10 RKBS (warm-up weight KB) 10 Up-Downs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 1 Strict Pull-up 2 Russian KB Swing 70/53...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.Tested July 26th Cool Down Warm-up (No Measure) FOR RECOVERY 3:00...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 21-15-12-9-9-12-15-21 Slam Ball 40/20 Cal Bike Skill Warm-up (No Measure) POST-WORKOUT! ON A 12:00 RUNNING CLOCK… Practice Handstands or Handstand Walk *Suggested Drills Include… 0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk 4-8 Mins – Bear Crawl, Box...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (1RM) ON A 20:00 RUNNING CLOCK… Build to 1RM Front Squat Metcon Metcon (AMRAP – Reps) EMOM x 9 MIN 1 – Max Front Squats 155/105 – 115/75 MIN 2 – Max Barbell Front Rack Hold MIN 3 – Max Knee 2 Elbow*Score is max...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (1RM) ON A 15:00 RUNNING CLOCK… Build to 1RM Push Press Metcon Metcon (3 Rounds for time) 1. E2:00 x 4:00 35 Double Unders 15 Push Press 115/75 – 75/55 -Rest 1:00- 2. E2:00 x 4:00 35 Double Unders 12 Push Press 135/95 – 95/65...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 ROUNDS FOR TIME 25/22 Cal Row 15 Burpees over Rower 7 Bar Muscle-Ups Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Pec Release (L) 2:00 Pec Release (R) 2:00 Child’s PoseRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into… AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15 DU (30 Singles) Into… AMRAP 2:00 5 Up-Downs 10 Alt Step Ups w/ KB...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 60 Front Squats 50 Clean & Jerk 40 Power Snatch 30 Clusters** RX: 95/65 RX+: 135/95 *Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way. **Cluster is...Read More