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 Balls 20/14 – 30/20 Max Deadlifts 185/125 – 275/190Read 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) Trunk Twist (R)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 (No Measure) ON A 10:00 RUNNING CLOCK… HS Walk, Wall Walk or HS Hold Practice & PlayRead 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