BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Reps) Tabata x 8 sets 20 s on / 10s off 1. DB Box step ups 50/35 2. Push ups 3. MM Rows 4. Med ball cleans 20/14 5. Flutter kicks Finisher Warm-up (No Measure) “SUNS OUT, GUNS OUT” 3 SETS 12/12 Concentration Curls...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (8×1) CLEAN COMPLEX EVERY 2:00 x 16:00 1 Squat Clean* *Start moderate-heavy and build to heaviest single rep. Optional Finisher Metcon (Time) 3 rounds: 10 strict pullups 10 PC @ 45% of maxRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (No Measure) EMOM x 21 MIN 1 — 12/10 Cal Bike MIN 2 — 9 Burpee BJ 24/20 MIN 3 — 9/9 DB Step Back Lunges 50/35Read More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 15 Wall Ball 20/14 25 Double Under RX+: 30/20 Optional Finisher Metcon (Weight) 3 rounds: 10 SA DB Row – 30X1 10 SA DB Press – 3030 rest 2:00Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (5 Rounds for weight) Partner EMOM EMOM x 10 MIN 1 – 3 Deadlift (Athlete Choice, Heavy) MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)*Track DL weight each round… Metcon Metcon (Time) Partner Helen 6 rounds: 400m run 21 KBS 53/35 12 PullupsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 rounds: AMRAP x 2:30 12 Dubs 6 DB Deadlift (Athlete Choice, Moderate) -Rest :30- AMRAP x 2:30 Bike @Moderate Effort -Rest :30- AMRAP x 2:30 12 Sit-ups 6 DB Hang Power Clean (Athlete Choice, Moderate) -Rest 1:30 b/t Rounds-Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon Snatch (8×2) SNATCH COMPLEX EVERY 1:30 FOR 8 SETS 2 Squat Snatch* *Sets 1-4 @Moderate-Heavy, Building Sets 4-8 @Heavy, Across Metcon (AMRAP – Rounds and Reps) AMRAP x 4 7 Hang Power Snatch 65/45 5 BJO 24/20 -rest 2:00 and repeat- RX+: 95/65Read More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereRead More

BayWay CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Handstand Push-up Development Metcon (Time) AMRAP x 7 1000m Row ME HSPU in Remaining Time Immediately into… For Time: 35 DB Manmakers 35/20 *In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 200m Run 20/15 Cal Bike 12 Strict Pull-upsRead More