WOD – Bayway CrossFit
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WOD

191112

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Turkish Get Up (Build to Quality Weight ) FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate...
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191111

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Heavy Set of 5) ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of...
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Sunday

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down...
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Friday

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike or Run 3 rounds: 5 Arm Crosses / 5 Big Arm Circles...
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191107

BayWay CrossFit – CrossFit View Public Whiteboard Recovery Workout Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 18/15 Cal Row MIN 2 –...
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191106

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice Footwork on Rope Climb* *Practice either in full...
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191105

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (1×10) ON A 15:00 RUNNING CLOCK… Establish Moderate-Heavy 10-Rep Back Squat* *Not a 10RM test!...
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191104

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 22-20-18-16-14 DB Push Press 50/35 DB Suitcase Reverse Lunge *200m Run after every...
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Saturday

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00...
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