By

Siteplicity
This time of the year is usually one of the happiest times for me. But this year, it was different. My birthday was this weekend. I turned 31…crazy to think that I am over a third of the way through my life. Coronavirus seriously put a damper on that one. But every year on my...
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BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 100m Run* 5 Push-Up to Pike (Down Dog) 15 Hollow Rocks 20 Alt. Lunges Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 6 MINUTES 6 Burpees 8 Push-Ups 10 Air Squats -Rest 2:00- Repeat! (Score is Rounds...
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BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills – Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly. 25’ Walking Knee to Chest Stretch 25’ Walking Quad Stretch 25’ Walking Figure 4 Stretch 25’ Walking High Kicks 25’...
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BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Clam Shells 5/5 KB (or DB) Arnold Press* 10 Alt. Cossack Squats *Can sub Backpack Strict Press Extended Warm-up Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – 2/2 Backpack Turkish Get-Up MIN 2 – :45 Moderate Row (No Measure)...
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With the stay at home order coming down so quickly, hardly anyone was prepared to workout at home. Most people have no equipment because we have gym memberships and have never needed it. Some gyms rented out stuff so that you could stay fit during the crisis but what happens if this resurfaces in the...
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BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) CHIPPER STYLE WARM UP Complete in Order… 500m Row (2:00 Bike/Run/Jump Rope) 25 Up-Downs 25 DB Push Press (Light) 50 Mountain Climbers 25 Step-ups 25 KB Swings (Light) 500m Row (2:00 Bike/Run/Jump Rope) Workout “G.I. JANE” (Time) FOR TIME 100 Burpee Pull-ups (Score is...
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BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES Run/Bike/Row into… 2 ROUNDS :30 Side Plank (R) :30 Side Plank (L) 10 Up-Down + 2 Push-Up* 10 Alt. Deadbugs *1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance,...
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BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200m Wall Ball (or Backpack) Run 20 Wall Ball or DB Thrusters 20 Plank Wall Ball Rolls (hand to hand) 20 Burpees *Review the double under today with a quick warm-up following the general warm-up. 30 Singles 20 Fast Singles 20 High...
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BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (:20 ON / :10 OFF) MVMT 1 – High Knees MVMT 2 – Butt Kickers MVMT 3 – Air Squats MVMT 4 – Pike Push-Ups Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 200m Partner Med. Ball Run 100 Wall...
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BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5/5 SA KB (or DB) Front Squat 5/5 SA KB (or DB) Press/Push Press 10 KB (or DB) Swings Strength Front Squat (3RM) ON A 15:00 RUNNING CLOCK… Build to 3RM Front Squat -Rest as Needed- Push Press (3RM)...
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