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

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 – 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 – 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 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