BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 bike (easy pace) 5 step back lunges/leg 5 single-leg toe touches/leg 5 push-ups to downward dog 10 supine rope row 1 set: :20 bike (moderate pace) 10 box step-ups 10 up-downs 10 floor climb + hanging knee raise 1 set: :10...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m easy jog 3 rounds for quality: 10 Bum kicks 10 High knees 10 Alt. reverse lunges (bodyweight only) 10 Baby Burpees Workout (Time) 6 Rounds for time: 400m Run 20 Alt. Single arm DB OH walking lunges 15/10kg – 35/25lbs 15 Burpees over the DB...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 100m Easy jog / 40 sec Shuttle runs 10 Bottom of squat rotations 10 Arch Rock Workout (4 Rounds for time) Every 8 min x 4: A) 1000/900m Erg + 50 Wall balls 9/6kg – 20/14lbs B) 800m Run + 50 KB swing...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 inchworms 5 push-ups 5 up-downs 5 burpees 5 elbow-to-insteps/leg 5 max-effort vertical jumps 10 behind-the-neck snatch-grip presses 10 overhead squats to above parallel Skill Work (Weight) Pre-workout 5 sets, building in load: Snatch pull + power snatch + hang power snatch...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 2 rounds for quality: 10 Anterior floor rotations 10 Band pull apart 10 Plank shoulder taps 10 Ring Row Strength 10 min EMOM Min 1: Max unbroken Deficit Push Ups (Goal: 10-15 reps) Min 2: 8-12 Alt. Gorilla rows Workout (3 Rounds for calories) Team of...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 mountain climbers 5 inchworms 10 air squats, slow 5 unweighted sumo stance good mornings 5/5 single leg rdl 26/35 :30 sandbag hold Front Squat (- RX – 10 sets for load: 3 front squats – Lift once every 2:00) Metcon (No...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 12 x 20 sec on / 10 sec off: A) Erg B) Walking lunges C) Baby burpees D) Elbow plank Workout (6 Rounds for distance) 30 min EMOM for max distance: Min 1: Row MIn 2: Sled push (10m) Min 3: Burpee broad jumps (10m) Min...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 30 jumping jacks 20 med-ball air squats 30 skier jacks 20 med-ball strict presses 30 jumping pull-ups (fast up, fast down) 1 set: 10 ring rows 20 med-ball thrusters 30 med-ball Russian twists 10 ring rows 20 med-ball thrusters Fran (Time) 21-15-9...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Rest DayRead More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 over-the-fences/leg 5 consecutive Samson stretch lunges/leg 10 inchworms 10 unweighted single-leg deadlifts/leg Progressive warm-up | 5:00 1 set: 10 alternating reverse lunges 5 kettlebell deadlifts 5 Russian kettlebell swings 1 set: 10 walking lunges...Read More