BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUNDS 200m run 8 Box Step-Overs 8 Alt. Elbow Punches 8 Hang Muscle Clean 8 Strict Press 8 Scap Pull-Ups Into… 2 ROUNDS 6 Box Jump-Overs 6 Hang Power Clean 6 Push Press Workout – Performance 8 ROUNDS FOR TIME (Time) 200m...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUNDS 200m run 8 Box Step-Overs 8 Alt. Elbow Punches 8 Hang Muscle Clean 8 Strict Press 8 Scap Pull-Ups Into… 2 ROUNDS 6 Box Jump-Overs 6 Hang Power Clean 6 Push Press Workout – Performance 8 ROUNDS FOR TIME (Time) 200m...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 10 Groiners 40 Line Hops 10 Curtsy Lunges 10/10 Single Leg Line Hops Into… 1 ROUND 50 Single Unders 10 Lunges 10 Ring Rows Into… 1 ROUND 50 Single Unders 5/5 Lateral Lunges 10 Banded Straight Arm Lat PushDowns Into… 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUND 10 Lunges 30 Single Unders 10 Kip Swings 2 Rounds 15 Double Unders (30 Singles) 6 Back Rack Lunges 6 Ring Rows Skill – All 3 SETS FOR QUALITY (No Measure) 12 Banded Straight Arm Lat Push Downs 8...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUND 10 Lunges 30 Single Unders 10 Kip Swings 2 Rounds 15 Double Unders (30 Singles) 6 Back Rack Lunges 6 Ring Rows Skill – All 3 SETS FOR QUALITY (No Measure) 12 Banded Straight Arm Lat Push Downs 8...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 4 ROUNDS* :15 Toe Touch Jumping Jacks :15 Lunge + Twist :15 Jumping Squats :15 Burpees *1 RND = MOVT 1 – MOVT 4. into… SPECIFIC WARM-UP 1-2 ROUNDS (Time Permitting) 5 BB Clean Deadlifts 5 BB Upright Rows* 10 Elbow Punches 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Deadbugs 5/5 Single DB Curl to Press 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Burpees Workout – Performance FOR TIME (Time) 50/40 Cal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Burpees Workout – Performance AMRAP X 30 MINUTES (AMRAP...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 10/8 Cal Bike (Easy Pace) 8 Lunge-Lunge-Squat* 8 Scap Pull-Ups :20 Dead Hang *Switch to 8 Alt. Step-Ups for the second set. Into… 2 SETS 10/8 Cal Bike (Moderate Pace) 8 Box Jumps @ 20in* 8 Ring Rows** *Switch to 4+4...Read More