BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up! Workout Metcon (5 Rounds for reps) “TABATA” 8 SETS EACH, :20 ON / :10 OFF TABATA 1 – Plate Ground...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mobility: 1 min each leg/arm Foam Roll Hamstring Calf Smash w/ Kettlebell Sampson flow to Nose to knee Banded Front Rack Couch Stretch Banded ankle mobility (12-15 minutes) Then… 500m row 20 jumping jacks 20 mtn climbers 250m row (fast) 20 jumping jacks 20...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) E4:00 x 12 MINUTES 3/3 Turkish Get-Up* 25’ SA OH Walking Lunge *Light & Controlled, Both Up and Back Down to the Ground. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 20 Air Squats 30 Sit-Ups 400m Run 20...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 12-9-6-3-6-9-12 Squat Snatch 65/45 – 95/65 Strict Pull-upRead More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to “Moderate-Heavy” Set of the Following Complex*: 1 Push Press 2 Push Jerks 1 Split Jerk *Bar should come from the ground and be power cleaned to the shoulders. Metcon Metcon (2 Rounds for reps) AMRAP x 4 MINUTES...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Workout Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – Double Under or Triple Under Practice MIN 2 – Row 200/150m Metcon Metcon (Time) FOR TIME 1000m Row 100 Dubs 750m Row 75 Dubs 500m Row 50 DubsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman Hold Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME 45 Cal Bike 25 “Synchro” Plate Ground to OH (45/35)|(25/15) 45...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog (open up shoulders) 5 Hollow Rocks 25’ Bear Crawl *After...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Recovery Workout Metcon (Time) 3 Rounds: 750m Row 15 Slam Balls 40/20 10 DB Devil’s Press 35/20 *3 Rmu -Walk 1 small lap (sidewalk) btw roubds Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Group Mobility or StretchingRead More

BayWay CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) EMOM x 12 MIN 1 – :45 Single Leg Squat MIN 2 – :45 Wall Walk MIN 3 – :45 Hollow Hold *Goal for the :45 is QUALITY reps of each movement. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7 7 Deadlift...Read More