BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 5 PVC Pass Throughs 5 Inch Worms 5 Push Up to Pike 10 Scap Pull Ups 10 PVC Overhead Lunges Extended Warm-up Warm-up (No Measure) 3×10 Overhead Squat (31X1)* *PVC or Empty Barbell Only (No Measure) Workout Cindy (AMRAP –...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :45 Bike Min 2 – 8/8 DB Single-Leg RDL Min 3 – :45 Plank Strength Deadlift (3RM) ON A 15:00 RUNNING CLOCK… Establish 3RM Deadlift (Score is Load) Workout Metcon (Time) FOR TIME 21-15-9 Cal Bike 15-12-9 Deadlift (275/185)|(225/155) 12-9-6...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 5 MINUTES 50 Single Unders 10 Goblet Squats 8 Bodyweight Lunges 8 Up Downs -REST 1:00- AMRAP x 5 MINUTES 20 Double Unders 10 Kip Swings 8 Goblet Step Overs 5 V-Ups :20 Hollow Hold Workout Metcon (AMRAP – Rounds and Reps)...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 20 Cal Bike or 2:00 Run, Bike or Row -Into- 3 ROUNDS 7/7 Single Arm DB High Pulls 7/7 Single Arm DB Strict Press 25’/25’ Single Arm Overhead DB Walk -Dumbbells away and barbells come out- SPECIFIC WARM-UP 1 ROUND 10 Strict Press → 10...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 DB Strict Presses 10 V-Ups 5/5 Single Arm DB Bent Over Rows 10 Scap Pull-ups or Shoulder Shrugs :30 Hollow Hold Strength Metcon (Weight) 5 x 3 Weighted Strict Pull-up (Score is Load) Workout Metcon (No Measure) EMOM x...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Med Ball Deadlifts 5 Burpee Broad Jumps 10 Med Ball Front Squats 5 Inchworms 10 Med Ball Hang Cleans (Squat or Power) :30 Plank Hold Workout Metcon (Time) 5 ROUNDS FOR TIME 500m Row 12 Hang Squat Cleans (135/95)|(95/65) (Score is...Read More

This week will make week three of no gym, and I am very impressed with everyone with their home workouts. I have written blogs and done videos on why home gyms do not work for CrossFit, and I stand by that. We see videos of people like Matt Fraser and Josh Bridges killing it in...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 10 PVC Pass Throughs 10 Alt Lunges w/ PVC Pass Throughs 10 PVC Overhead Squats 10 Push Ups to Pike AMRAP x 6 MINUTES w/ empty barbell 5 Romanian Deadlifts 8 Hang Muscle Cleans 5 Hang Power Cleans 4/4 Alt Front Rack Lunges 5 Strict...Read More

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Bootstrappers 10 Pike to Push -Up 10 Deadbugs Into… 2 ROUNDS 5/5 SA DB Thrusters 5/5 SA DB Deadlift 10 Up Downs 10 V-Ups or Tuck Ups Workout Metcon (No Measure) EMOM x 5 MINUTES MIN 1 – 10 Wall Balls or...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 30’ Walking Knees to Chest 30’ Walking Quad Stretch 30’ Walking Lunge 30’ Walking Quad Stretch 30’ Toy Soldiers 200m Run 1 ROUND 10 Air Squats 10 Up Downs 10 Cossack Squats 5 Barbell Kang Squats 5 Burpees 5 Tempo Back Squats (31X1)...Read More