BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into… 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows 8 Kip Swings Strength – All Deadlift (3×5 Tempo Deadlifts (31X1)* ) *Use the same...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into… 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows 8 Kip Swings Strength – All Deadlift (3×5 Tempo Deadlifts (31X1)* ) *Use the same...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 3 Scap Pull-Ups 3 Scap Push-Ups 3 Push-Up to Down Dog Into… AMRAP x 3 MINUTES 3 Vertical Jumps (Soft Landing in ¼ Squat) 3 Reps of Lunge-Lunge-Squat 3 Slow DBL DB or KB Deadlifts Workout – All 4 SETS*...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP (25’ each) Knees to Chest Heels to Butt Toy Soldiers High Knees Butt Kickers Single Leg High Knees (leg 1) Single Leg High Knees (leg 2) Straight Leg Run Side shuffle (Down + Back) Carioca (Down + Back) 200m Run *SPECIFIC WARM-UP*...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP (25’ each) Knees to Chest Heels to Butt Toy Soldiers High Knees Butt Kickers Single Leg High Knees (leg 1) Single Leg High Knees (leg 2) Straight Leg Run Side shuffle (Down + Back) Carioca (Down + Back) 200m Run *SPECIFIC WARM-UP*...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP (25’ each) Knees to Chest Heels to Butt Toy Soldiers High Knees Butt Kickers Single Leg High Knees (leg 1) Single Leg High Knees (leg 2) Straight Leg Run Side shuffle (Down + Back) Carioca (Down + Back) 200m Run *SPECIFIC WARM-UP*...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Alt. Groiners MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats MIN 4 – Alt. Shoulder Taps Into… 3 ROUNDS 10/8 Cal Bike 12 Alt. DB Slide* 6 DB Goblet Lunge-Lunge-Squat*...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Piked Toe Taps 10 Air Squats Into… 2 ROUNDS 8 Up-Downs 10 Snatch Grip High Pulls* 8 WB Front Squats** *RND 2: Complete 10 Muscle Snatch **RND 2: Complete 8 WB Thrusters Strength – Performance Metcon...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway...Read More