BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Air Squats 10 Scap Pull-ups 10 Groiners Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS (:20 ON/ :10 OFF): Air Squats Alt. Shoulder Taps Hollow Rocks Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 8 Scap Pull-Up (:02 Pause @ Top/Bottom) 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Air Squats 10 Scap Pull-ups 10 Groiners Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Air Squats 10 Scap Pull-ups 10 Groiners Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Air Squats 10 Scap Pull-ups 10 Groiners Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Air Squats 10 Scap Pull-ups 10 Groiners Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into.. 1 ROUND 10 BW Good Mornings 10 Tuck Ups 10 Toe Touch Jumping Jacks Into… 1 ROUND 10/10 DB Deadlifts 10 V-Ups 50 Single Unders Into… 1 ROUND 10 Dumbbell Swings 10 Kip Swings + 8 Strict Knees to Chest...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into.. 1 ROUND 10 BW Good Mornings 10 Tuck Ups 10 Toe Touch Jumping Jacks Into… 1 ROUND 10/10 DB Deadlifts 10 V-Ups 50 Single Unders Into… 1 ROUND 10 Dumbbell Swings 10 Kip Swings + 8 Strict Knees to Chest...Read More