BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND EACH… P1: 15 Hollow Rocks P2: Single Arm DB/KB Front Rack Hold P1: 5/5 DB Sumo Deadlift + High Pull P2: Single Arm DB/KB Overhead Hold Partner Metcon Metcon (3 Rounds for time) TEAMS OF 2… FROM MINUTE 0:00-7:00 120 Sit-Ups P1:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (No Measure) Heat Time:Read More

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 6 Up-Down w/jump to plate 8 Plate Ground to Overhead 12 Alt. Cossack Squats Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 60 Single-Unders 30 Air Squats 15 Burpees Optional Finisher Metcon (No Measure) 2 SETS 1:00 L/R Cross...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (5,5,4,4,3,3) Similar to our bench press workout each set will be a different weight, increasing through each rep scheme. Difference here is the first set of each number should be done as a working set and the second should be done as close to a XRM...Read More

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 25ft. High Knees 5/5 DB Hang Power Clean 25ft. Butt Kickers 5/5 DB Strict Press Metcon Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 200m Run MIN 2 – 15 DB Hang Power Cleans MIN 3 – 200m...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 27-21-15-9 BBJO 24/20 *400m after every set RX+: 30/24”Read More

BayWay CrossFit – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS, tabata style (:20 on/:10 off) Mov 1 – Row (increase pace each round) Mov 2 – Russian KB Swing (last round bump to American swing) Mov 3 – Alt. Goblet Lunges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 Rounds: 15 Wallballs 20/14 3 Front Squats 205/135 *all movements must be done UB RX+: 30/20-225/155Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 96 Cal bike -then- AMRAP 30 DB Snatch 50/35 30 HR PushupsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon 5k Row (Time) Max Effort 5k RowRow for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters...Read More