BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) :30 Wall Sit :15/:15 Doorway Stretch (L/R) :30 Reverse Plank :30 Wall Sit Immediately into… 3 ROUNDS (5:00 Min Cap) 10 Jumping Air Squats 10 Scap Push Ups 10 Kip Swings Workout Metcon (Time) FOR TIME 10 Rounds of “CINDY”* Immediately into… “T2B...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) ALT TABATA (:20 work, :10 rest) MOVT 1- Jumping Jacks → Mountain Climbers MOVT 2- Alt Groiners → Alt Lunges Then… 2 ROUNDS: :30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility) 10 Scap Push-Ups 5 Slow Push-Ups Strength Metcon (5 Rounds for weight) 5 SETS...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 rounds: AMRAP x 7 50 cal bike 10 Man Makers ME Forearm Plank -rest 3:00- RX: 35/20 RX+: 50/35Options: 1,000m run or run for 5:00 Man makers with sandbag/back pack/barbell/kb/plate/medballRead More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push Ups 10 KB DL 5 Up Downs Into… 1 ROUND 8 Knee Push Ups 8 KB Upright Rows 8 Jump Squats Into… 1 ROUND 6 Push Ups 8 Russian KB Swings 10 Alt. Step Ups Workout Metcon (Time) FOR...Read More