BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts Into … AMRAP x 3 MINUTES 50m Run 5 Plate Ground to Overhead 5 Plate Floor Press Workout...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Sumo Deadlift (3 x 7 – 30X3) Sumo Deadlift* *All lifts must be “library” quiet. Goal is to keep the tempo as strict as possible. From top down explanation of tempo: 3 seconds from hip (top) to the floor, 0 seconds on the floor (library tap), X...Read More