BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike 10 Groiners 10 Reverse Lunges 10 Forward Lunges 1 ROUND 1:00 BIKE 20 Mountain Climbers 10/10 Split Squats 10 Alt Cossack Squats Workout Metcon (Time) FOR TIME 40-30-20-10 Alt. Jumping Lunges Cal. Bike Mountain Climbers* *Opposite knee to opposite elbow (Score is Time)Options:...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 2:00 Row/Run/Bike (increase pace every :30) Into… 2 ROUNDS* 10 Romanian Deadlift 8 Hang Muscle Cleans 6 Front Squats 4 Strict Press 2 Push Press *Can use a Barbell or DBs Strength Metcon (Weight) 5 SETS* 1 Power Clean + 2 Front Squats + 1 Jerk *Start...Read More

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 2 ROUNDS 10 SLOW Arm Haulers 8 Bootstrappers 6 Push-Up to Pike 4/4 Single Arm Suitcase Deadlift Into … 2 ROUNDS (refer to teaching section) 10 Cal. Row 5 DBL DB or KB Deadlifts :30/:30 Single Arm Overhead Hold* *In the second round, perform a :30 Double...Read More

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Single-Unders MIN 2 – :50 Alt. Step-Ups MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)* *In the second round, switch to alt. Plank rotations Workout Metcon (5 Rounds for reps) EMOM x 15...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) QUICK MOVEMENT FLOW (3:00) 3 SETS 15 Jumping Jacks 10 Squats w/ Twist & Reach (alternating twist each time) 5 Groiner L + Groiner R + Push-Up Then…grad a Wall Ball WALL BALL WARM-UP (7:00) CHIPPER STYLE… 15 WB Thrusters 10 WB Ground to Overhead 100m WB...Read More

Here in Texas, we are going into our second week of “Stay At Home,” and its clear most of us are going a little stir crazy. Many of us use the gym as a get-away or stress relief, even if going to the gym means twenty minutes on a cardio machine and aimless wondering for...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate) Into… 25’ Alt Spiderman Stretches 25’ Alt Walking Knees to Chest (grab knee and pull into chest) 25’ Alt Soldier Kicks 25’ Toe Touches (grab opposite ankle and bow forward) Then…Grab a Barbell! 2 SETS 5...Read More

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND 100m Run 10 Single DB Front Squats 5 Up-Downs over DB Into … 1 ROUND 100m Run 10 Single DB Push Press 5 Burpees over DB Into … 1 ROUND 100m Run 10 Single DB Thrusters 5 Burpees over DB Workout Metcon (AMRAP – Rounds...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (w/ DB or Backpack) :30 High Plank Hold 10 PVC or Bodyweight Romanian DL 10 Knee Push Up 10 DB Bent Over Row Immediately into… 2 ROUNDS :30 High Plank Shoulder Taps 10 Good Mornings 7 Push Ups 10 Renegade Rows on...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) 100m Run/Bike/Row 5 Up-Downs 100m Run/Bike/Row 10 KB (or DB) Deadlifts 150m Row/1:00 Run/Bike 5 Burpees 150m Row/1:00 Run/Bike 10 Box Step-Ups or Tuck Jumps 10 Cal Bike Sprint (:30 Run/Row Sprint) Partner Workout Metcon (3 Rounds for reps) IN TEAM OF 2…...Read More