BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 10 PVC Pipe pass-throughs 8 Push-Up to Pike 8/8 Single Leg Glute Bridge-Ups Into… 2 ROUNDS 10 Snatch Deadlifts 5 Muscle Snatch 8 Ring Rows *RD1 w/ PVC, RD2 w/ BB Skill – All EMOM x 10 MINUTES (No...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) 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) 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… 2 ROUNDS 30 Single Unders (*Option 20 DUBs after 1ST RND) 10 Wallball Shots Strength – All...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… 2 ROUNDS 30 Single Unders (*Option 20 DUBs after 1ST RND) 10 Wallball Shots Strength – All...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… 2 ROUNDS 30 Single Unders (*Option 20 DUBs after 1ST RND) 10 Wallball Shots Strength – All...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… 2 ROUNDS 30 Single Unders (*Option 20 DUBs after 1ST RND) 10 Wallball Shots Strength – All...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… 2 ROUNDS 30 Single Unders (*Option 20 DUBs after 1ST RND) 10 Wallball Shots Strength – All...Read More