So in my life before coronavirus, I had a rigorous routine. I would wake up at the same time every day and go to bed at the same time. I coached the same classes and had my hours blocked out throughout the entire day around my coaching ours. I even time block my workout time,...Read More
BayWay CrossFit – HOME Warm-up Warm-up (No Measure) We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up). EMOM x 9 MINUTES Min 1 — :45 Row, Bike or Run Min 2 — :30 Jump Over Erg or :30 Up-Downs Min...Read More
BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row, Bike or Run 8/8 Single DB Crossbody DL** 8/8 Single DB Alt. Hang Snatch 8/8 Single DB Strict Press 16 DB Slides (in plank position) Then review each movement in the Workout… 2 ROUNDS :30 Jump Rope (Single Unders, High Single Unders, Double...Read More
Coaching is more than explaining workouts and making sure your athletes are safe. This is why at our gym, we call our instructors Coaches and not Trainers. We are more than a trainer, and because I am a coach, I realize I am so incredibly lucky. I’m trying to find a silver lining here, but...Read More
BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 20 Push-up Plank Shoulder Taps 10/10 Alt. Bodyweight Lunges* *Perform these bodyweight, but extend one arm overhead to practice pressing up, with arm locked out as you perform alternating lunges (12 lunges with right arm overhead; 12 lunges with left arm overhead)...Read More
BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND :30 Row, Bike or Run 8 Squat Therapy (or slow Air Squats) 8 Tuck-Ups 8 Scap Push-Ups :10 Bottom of the Ring Row Hold (or :20 plank) :10 Top of the Ring Row Hold (or :20 hollow position) Into … 1 ROUND :45 Row, Bike...Read More
BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (w/ DB or Backpack) 8 Alt. Step-Ups or Bodyweight Lunges* 6 DB Strict Press 4 Cal. Bike Sprint or 10 Mountain Climbers *Switch to Box Jumps at the 2:30 point Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10...Read More
BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 2 SETS 1:00 Run, Bike, Row, or Ski (increase pace each round) 10 PVC Pass-Thru (or Arm Circles) 10 PVC Presses (or Pike Push-Ups) 10 PVC Good Mornings (or Body Weight Good Mornings) 10 Alternating Groiners 10 Perfect Air Squats 10 Perfect Push-Ups* 10 Perfect...Read More
BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 SA DB Deadlift 100m Run 5/5 SA DB Hang Power Clean 200m Row 10 Alt. DB Snatch 200m Bike Workout Metcon (Time) 2 ROUNDS FOR TIME 400m Run 10 DB Deadlifts 400/300m Row 10 DB Power Cleans 1200m Bike 10 DBL...Read More
