BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 100m Easy jog / 40 sec Shuttle runs 10 Bottom of squat rotations 10 Arch Rock Workout (4 Rounds for time) Every 8 min x 4: A) 1000/900m Erg + 50 Wall balls 9/6kg – 20/14lbs B) 800m Run + 50 KB swing...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 inchworms 5 push-ups 5 up-downs 5 burpees 5 elbow-to-insteps/leg 5 max-effort vertical jumps 10 behind-the-neck snatch-grip presses 10 overhead squats to above parallel Skill Work (Weight) Pre-workout 5 sets, building in load: Snatch pull + power snatch + hang power snatch...Read More