BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 100m Easy jog 10Glute bridge 5 Jumping squats 10 Alt. Lunges Strength 12 min EMOM Min 1: 8-12 KB Goblet squat Min 2: 8-12 KB Single leg romanian deadlift L Min 3. 8-12 KB Single leg romanian deadlift R Workout (Time) 3 Rounds...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :20 jumping jacks 10 unweighted good mornings :20 hollow rocks 10 box step-ups :20 Superman arch-ups 10 box step-overs – No weight for the step-ups and step-overs. Skill Work (Weight) Pre-workout EMOM 10: 1 deadlift + 1 power clean 250402 (Time) –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 row 10 alternating Samson lunges :30 row 10 toy soldier 200-meter run, faster 250401 (5 Rounds for time) – RX – 5 rounds for time: 500-m row 400-m run – Rest 3:00...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 20 Single unders 10 Banded face pulls 10 Walking lunges 10 Prone BTN floor press Strength Close Grip Floor Press 1. 8 min to build to today’s technical heavy 5. 2. Every 3 min x 3: 5 Close grip floor press @ 70-80%...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded warm-up0 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 banded pull-aparts Dynamic warm-up 1 set: 20 jumping jacks 20 alternating soldier kicks 10 inchworms + 1 push-up 1 set: 20 skier jacks 10 alternating box step-overs 10 up-downs 1 set:...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into Running warm up 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips into: 2 x 100m Strides* *Gradually accelerate up to around 90% until halfway. Maintain the pace while staying smooth and relaxed, keeping...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10m Bum kicks 5+5 Single leg glute bridge 10 Pogo jumps 10 Air Squats 10 Rocking push-up Workout (12 Rounds for time) Team of 2. Every 3 min x 12: A) 200m run 25m Sled pull (2x 12.5m) B)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :20 shuttle runs, slow :20 butt kickers :20 up-downs :20 plank shoulder taps :20 mountain climbers 200-meter run, faster – 1 shuttle run is 25 ft out and back. 1 set: 30 single-unders 5 V-ups 8 kip swings 5 x 2 single-unders...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 row 20 mountain climbers 10 air squats 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 250328 (Calories) – RX – AMRAP 2:00 for...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Front Squat (1. 8 min to build to today’s heavy 5. 2. Every 3 min x 3: 5 Front squat @ 70-80% of today’s heavy 5 10 Alt. Box step up jump 20in) Workout (AMRAP – Rounds and Reps) 10 min AMRAP: 50m Single arm KB farmer carry...Read More