BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) 4 SETS NOT FOR TIME 3/3 DB Turkish Get-Up* 15 DB Bent Over Row (2121) 25 Weighted Sit-ups (Athlete Choice)** Max Unbroken Strict Dips*** -Rest as Needed Between Sets- *On TGU, perform 3 reps on L side then 3 reps on R...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Death Row (AMRAP – Rounds) EMOM x 20 O – 20 Cal Row E – 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less.Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 3 Power Snatch 6 T2B 6 Strict Pull-ups 6 T2B RX+: 155/105 RX: 115/75Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – 3-5 Tall Box Jumps* MIN 2 – 2-3 Wall Walks *Suggested max height of 36″ Metcon Metcon (3 Rounds for reps) 3 Rds (4:00 ON / 2:00 OFF) 200m Run 20 Box Jump Over 24/20″ 20 Wall...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (4 Rounds for reps) 4 Rounds: 1:00 RKBS 53/35 – 70/53 1:00 BJO 24/20 1:00 Plt OH Lunge 45/25 1:00 Alt. V-Ups 1:00 -rest- *score is total combined reps from each roundRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Build to 5rm ) Metcon Metcon (Calories) AMRAP x 2 ME Cal Bike Optional Cool Down Warm-up (No Measure) OPTIONAL COOL DOWN 3 SETS WITH A PARTNER Alternate 1:00 Slow Pedal & 1:00 Flow Stretching* *Cycle between… Up-Dog Down-Dog Seated Forward Fold Trunk Twist (L)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (8×2) EMOM x 8 MINUTES 2 TNG Power Cleans* *Build to a heavy double in sets 1-4 then use same weight across for final 4 sets. Metcon Metcon (Time) For Time: 15-12-9 BF Burpee Power Clean RX+: 135/95 RX: 95/65 -8:00 Time Cap- Finisher Warm-up...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Calories) In 12 minutes: 1 mile run -in remaining time ME Cal row Metcon (AMRAP – Rounds and Reps) AMRAP x 12 6 Strict Pullups 12 HR Pushups 18 Sit-upsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 21 MIN 1 – 12 Alt. DB Split Snatch 50/35 – 35/20 MIN 2 – 12/10 Cal Bike MIN 3 – Max “Unbroken” Wall Balls 30/20 – 20/14 *For Split Snatch, arms alternate each rep. Feet can stay in same split...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3-3-3-3-3) Deadlift* *Build to 3RM Deadlift. Workout Metcon (Time) For Time: Buy In: 200m run 3 Rounds 15 Deadlifts 135/95 – 185/135 50 Double Unders Cash Out: 200m Run -10:00 Hard Cap-Read More