BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) OPTIONAL GENERAL MOBILITY 8 Bootstrappers 10 Groiners w/ a Twist 12 Scap Push-Ups 10 Alt. Scorpions Into… SPECIFIC WARM-UP 3 ROUNDS 1:00 Bike (EZ/MOD/HARD) 15 Air Squats → 10 WB Front Squats → 10 WB Thrusters 12 Scap Push-Ups → 8 Knee Push-Ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Kang Squats 10 Glute Bridge 10 Piked Shoulder Taps Into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches Strength – All Deadlift (1×3 @ RPE 7 1×3 @ RPE...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) *PARTNER WARM-UP* (Partners will switch when P2 completes listed exercises) 2 ROUNDS P1: Row P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck Ups Into… 2 ROUNDS P1: Row P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 100m Jog 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press 5/5 Leg Swings (front to back) Into… 1 ROUND 100m Run 10 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 5/5 Leg Swings (side to side)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 SETS MOBILITY 4/4 Half Kneeling Ankle Rocks 8 Kang Squats 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… AMRAP x 6 MINUTES* 8 Calf Raises 30 Single Unders 8 Alt. Elbow Punches 8 Air Squats *At 3:00, switch to 15 Double Unders,...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pipe Around the Worlds 10 Arm Haulers 8 Push-Up to Pike 8/8 Single Leg Glute Bridge-Ups Into… 1 ROUND 10 PVC Pipe Pass Throughs 10 Arm Haulers 8 Ring Rows 8 Snatch Grip Deadlifts Into… 1 ROUND 10 PVC...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) Bike Tabata (:20 ON / :10 OFF) x 8 SETS -Goal is to go from EZ pace to Workout Pace by last round- Into… 2 ROUNDS 10 Box Step Overs 10 Up-Downs 10 DB Bent Over See-Saw Rows* 10 Alt. DB/KB Suitcase DL...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 200m Run 10 Scap Pull-Ups → 10 Kip Swings 10 Tuck-Ups → 10 V-Ups 10 Air Squats → 10 BB Front Squats Into… SKILL SPECIFIC WARM-UP 8 Kipping Knee Raises 5 Clean Deadlifts 5 Hang Muscle Cleans 10 Elbow...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND EMOM x 4 (:40 ON/:20 OFF) Min 1: Inchworm + Push Up Min 2: Bootstrappers Min 3: Alt Pigeons Min 4: Cossack Squats Into… AMRAP x 6 MINUTES 30 Single Unders (*Option 20 DUBs after 1ST RND) 10 Air Squats (*Add...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 150/100m Row 10 Step-Ups 10 KB Sumo Deadlifts 5/5 KB Bent Over Rows Into… 2 ROUNDS 150/100m Row 10 Box Jumps 5/5 SL KB RDLs 10 RKBS Workout – Performance FOR TIME (Time) 500/400m Row 50 Box Jumps (20) 40 Russian...Read More