BayWay CrossFit – CrossFit View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 20/15 Cal Bike 50 WB 20/15 Cal Bike 50 BJO 20/15 Cal Bike 50 WB 20/15 Cal Bike 50 Pushups 20/15 Cal Bike 50 WB RX+: 20/14 – 24/20 RX: 16/14 – 24/20 – 15/10 SC: 14/12 – 20/14 – 10/8 – 35repsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (10 minutes to build to max) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 9: 3 Power Snatch 6 Burpee OB *add 3 reps to both movements each round RX+: 115/75 RX: 75/55 SC: 65/45Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5 x 3 – Building) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 12 6 Push Press 12 DB Snatch 18 Dubs RX+: 115/75-50/35 RX: 95/65 – 35/20 SC: 75/55 – 35/20 – 10 dub attempts + 18 singlesRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) RX+: 3 rounds: 50 Medball Cleans 20/14 800m run RX: 3 Rounds: 40 Medball Cleans 16/12 800m run SC: 3 rounds: 25 Medball Cleans 14/10 600m runRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 cal bike 400m run 20 cal bike Line Drills: Leg swings Toe touches Lunge back lean back Lunge behind Couch Stretch – 1 min each leg Banded Front Rack – 1 min each arm 2 rounds: 10 hollow arch kips 10 Jumping Air...Read More

BayWay CrossFit – CrossFit View Public Whiteboard KB Carries 3x 200m KB Suitcase and KB Front Rack Carry Metcon (Time) Partner WOD 3 rounds 10 PC (partner holds wall sit) 20 alt box jumps 30 med ball sit-ups over box 50 med ball lunges (partner holds plank)Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Burpees on coaches cadence + 200m skip Line Drills: Side shuffle Spiderman lunge Lungeback Lean Back Lunge Behinds Red Band Glute Warm up: 10 Slow Squats 10 Lateral Walks 10 Forward and Back Pigeon pose, sampson stretch, quad stretch Metcon Metcon (AMRAP –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Warm-up (No Measure) 100 Singles or 50 Dubs Line Drills: slow bear crawl spider man broad jumps leg swings toe touches duck walk stitch tricep, calves and hamstrings Metcon Metcon (Time) RX+ For Time: 50 Dubs 25 DB Snatch (RA only) 50 Dubs 25 DB Push Press...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1,000m Bike 400m Run 3 rounds: 20 sec hollow rock hold 20 sec superman hold rest 20 sec *roll from hollow to super man on coaches cadence PVC Pipe warm up Metcon Metcon (Time) RX+ For Time: 30-20-10 Deadlift 275/185 Hang Power Clean 185/135...Read More