BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m Bum kicks 5+5 Single leg glute bridge 10 Pogo jumps 10 Air Squats 10 Rocking push-up Workout (12 Rounds for time) Team of 2. Every 3 min x 12: A) 200m run 25m Sled pull (2x 12.5m) B)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :20 shuttle runs, slow :20 butt kickers :20 up-downs :20 plank shoulder taps :20 mountain climbers 200-meter run, faster – 1 shuttle run is 25 ft out and back. 1 set: 30 single-unders 5 V-ups 8 kip swings 5 x 2 single-unders...Read More