BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (10RM) ON A 10:00 RUNNING CLOCK… Establish 10RM Overhead Squat *Max 2 attempts at 10RM Metcon Metcon (Time) FOR TIME 200m Run 15 Hang Power Snatch 15 Overhead Squat 15 HSPU 400m Run 15 HSPU 15 Overhead Squat 15 Hang Power Snatch 200m Run RX+:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 SETS FOR REPS 1:30 Max Cal Bike 1:30 Max Wall Balls 1:30 Max Russian KB Swing 70/53-53/35 1:30 Run 200m + burpees -2:00 Rest b/t Sets- Finisher Warm-up (No Measure) FOR RECOVERY* 3:00 Banded Hamstring Stretch 3:00 Dragon Stretch + Nasal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Mobility WOD Warm-up (No Measure) Try to spend about a minute on each movement: 1. Spiderman to Reach 2. Pigeon Pose 3. Bottom of Squat Hold (elbows inside knees) 4. Banded Front Rack 5. Delt Smash 6. Calf Roll 7. T-spine Opener w/ Foam Roller Warm-up Warm-up (No...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (8 Rounds for time) E3:00 x 24:00 1. 20/17 cal row 10 DB Bent Row 35/20 20 Dubs 2. 15/12 cal bike 10 Slam Ball 40/20 15 Air Squat Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling or 5:00 Flow StretchingRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (3×5) Power Snatch* *Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM. Metcon “POWER PLUS AMANDA” (Time) FOR TIME 11-9-7-5 Power Snatch (135/95)|(95/65) Bar Muscle-Up -15:00 Hard Cap-Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Weight) EMOM x 24 MINUTES MIN 1 – 4 Front Squats MIN 2 – 12/10 Cal Bike MIN 3 – 2 Rope Climbs MIN 4 – :45 Static Hold (Athlete Choice**) RX+: legless rope climbs *Bar for the Front Squat must come from the floor. **Options...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (10RM) ON A 12:00 RUNNING CLOCK… Establish 10RM Push Press* *Max 2 attempts at 10RM Workout Metcon (3 Rounds for time) EVERY 3:00 x 3 SETS 8 DB Clean 50/35 16 DB Push Press 50/35 24 BJO 24/20Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Cal Bike 10 Samson Lunges 10 Barbell Deadlifts 5 Bar Facing Up-Downs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 30/20 Cal Cal Bike 20 Back Rack Lunges (95/65) 10 TTB Strength Metcon (No Measure) POST...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (Time) Teams of 2: 4 rounds: 400m partner run 20 Box Jumps 24/20 40 KBS 53/35 20 DB Push Press 35/20 40 Wallball 20/14 *alt movements each round but run 400m together Cool Down Warm-up (No Measure) FOR RECOVERY* 4:00 Calf & Ankle Work on KB...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 4 PVC Passes 4 Below Knee Muscle Snatch 4 Behind Neck Push Press 4 Up-Down Over Bar 10 Band Pull Aparts -then- 2 Mins Each: Couch Stretch Forward Fold Upright Hold Lat Stretch -then- Workout up to workout weight and practice moving...Read More