BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 10 Toe Touch Jumping Jacks 10 Air Squats 10 Up-Downs Into.. 1 ROUND 20 Alt. Pike Shoulder Taps 10 WB Front Squats 10 WB Push Press 6 Burpees Into… 1 ROUND 8 WB Thrusters 6 Pike Push-Up 8 Wall...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 SET (MOBILITY) :45 Banded Lat Stretch (R) :45 Banded Lat Stretch (L) :45 Banded Lateral Hip Stretch (R) :45 Banded Lateral Banded Hip Stretch (L) Into… AMRAP x 5 MINUTES :30 Row 8 Banded Pull Aparts 4/4 Banded Sword Draws 8 Banded...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded OH Press 10 Banded Bent Over Rows 10 Alt. Dead Bugs into… 2 ROUNDS 8 Barbell Strict Press (RND 2: Push Press) 8 Elbow Rotations (Front...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jumping Jack Toe Touches 10 Front Raises (LIGHT) 10 SDB Bent Over Rows 10/10 Leg Swings (fwd and back) into… 2 ROUNDS 10 Jumping Jack Crossbody Toe Touches 10 Lateral Raises (LIGHT) 10 SDB Pull Overs 10/10 Leg Swings (side...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* *Switch to regular Box Step-Ups after 3:00. Hero Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio 20 Mountain Climbers 15 Toes Touch Jumping Jacks 10 Scap Pull-Ups Into… 2 ROUNDS 10 Sit-Ups 8 Ring Rows 6 Up-Downs 4 DBL KB Deadlift* *2nd Round perform 4 DBL KB Swings Workout – All 3-4 SETS FOR QUALITY...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 100m Run 25’ High Kicks 25’ Cherry Pickers 25’ High Knees 25’ Butt Kickers Into… 300m Bike 25’ Knee Hugs 25’ Toe Grabs 50’ Side Shuffle (25’ e/s) Into… 100m Run 25’ Toe Walk 25’ Heel Walk 25’ High Skips 25’ Broad Skips...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 10 Alt. Samson Lunges 5 Slow Yoga Push-Ups 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 15 Toe Touch Jumping Jacks 8 Alt. Samson Lunges 15 Hollow Rocks 15 Arch Rocks :45 Dead hang Into… 1 ROUND 10 Up-Downs 10 Body Weight Lunges 5 Hang Muscle Cleans 10 Elbow Punches 10 Tuck-Ups 12 Scap Pull-Ups into… 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into 2 ROUNDS 10 Air Squats 10 Cossack Squat 5 Push up to Pike 5 Scap Pull-ups 10 Ring Rows Into 2 ROUNDS 5 Front Squats 5 Strict Press * 5 Kip swings 5 Jumping Pull-up* 1:00 Row *Thruster and Pull-up...Read More