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 – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 2 sets: :20 band pull-aparts :20 band pass-throughs 2 sets: 5 ring rows 5 push-ups from the knees :10 ring support hold 10 scap pull-ups Progressive warm-up 1 set: 3 x [1 push-up + 2 shoulder taps] 3 dumbbell deadlifts/arm 1 set:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Partner General Warm-up (No Measure) 1 set: 1:00 row, slow Alternating Samson stretch 1 set: :30 row, moderate Alternating scorpion stretches 1 set: 10 synchronized sit-ups 1 set: :30 row, fast Unloaded good mornings 1 set: :30 row, fast Inchworms 250404 (Time) – RX – For time with...Read More

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) 1 set: 200-meter run :20 high knees :20 butt kickers :20 up-downs :20 plank shoulder taps :20 mountain climbers 1 set: 30 single-unders 5 scap pull-ups 5 x 2 single-unders + 1 double-under 5 inchworm + push-ups 5 scap pull-ups 10 double-unders 250403 (AMRAP...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