BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Junkyard dog warm-up 1 set: 200-meter run AMRAP 6: Partner A: 8 jumps around partner Partner B: 8 jumps around partner Partner A: 8 jump over and crawl under partner Partner B: 8 jump over and crawl under partner 250316 (7 Rounds for time)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 inchworm + push-ups :30 mountain climbers :30 kettlebell deadlifts – Rest :10-15 between movements. 1 set: :30 inchworm + push-ups :30 mountain climbers :30 Russian kettlebell swings (slow) – Rest :10-15 between movements. 1 set: :30 inchworm + push-ups :30 mountain...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 10 banded side steps, right 10 banded side steps, left 10 pvc pass through 2 sets: 10 band pull apart 10 box step up → 5 box jump 10 air squats → 10...Read More

If you’ve ever stepped into BayWay CrossFit, you know right away—it’s different. It’s not just a gym filled with equipment and people going through the motions. It’s a place where you push yourself past what you thought was possible, where you show up not just to get in shape but to get better. People come in...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: 15/12 cal row, slow 10 alternating Spiderman stretch + reaches 10 alternating Samson lunges 10 supine leg lowering 15/12 cal row, faster 1 round: 5 push-ups to downward dog :20 static pull-up bar hang 5 inchworms 10 scap pull-ups 10 steps bear...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 5 shuttle runs 5 plank to downward dogs 10 banded pull-aparts 5 push-up + plank reach throughs 10 banded pass-throughs 250308 (AMRAP – Rounds and Reps) – RX – AMRAP 20: 30 burpees 20 alternating DB snatches (35/50 lb) 100-m double-DB farmers...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 2:00 row, bike, ski, or jog (slow) 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 banded deadlifts 10 banded squats 10 banded pull-aparts 2:00 row, bike, ski, or run (faster) 250306...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set w/ a partner: Partner 1 | :45 single-under Partner 2 | AMRAP squats 1 set w/ a partner: Partner 1 | :45 single-single-double practice Partner 2 | AMRAP 5 kip swings + 5 push-ups 1 set w/ a partner: Partner 1 |...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :30 easy pace :20 moderate pace :10 fast pace 2 sets: 3 x 50′ shuttle run 5 inchworms 5 elbow-to-insteps/leg :15 Samson stretch lunges/leg 10 situps 250309 (Time) – RX – For time: 200-m run 40 sit-ups 32/40-cal bike 400-m run 30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Every 3:00 for 3 sets: :20 mountain climbers :10 rest :20 plate ground-to-overheads :10 rest :20 plate hop-overs (directly onto or over) :10 rest :20 ring rows – Rest the remainder of each interval. 1 set: 10 lying hip crossovers 10 alternating scorpion stretches...Read More