BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3:00 Cardio Choice Into… 2 ROUNDS 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Pike Scap Push-Ups 10/10 Groiner Twists Into… 2 ROUNDS 5 Ring Rows 5 Kip Swings 5 Push-Up to Pike 5 Air Squats + 5 Narrow Air Squats Classic Workout –...Read More

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BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike* 10 Good Morning (option to add empty barbell to back rack) 10 Glute Bridges 5/5 Cat-Cow 5/5 Thread the needle rotations Into 2 ROUNDS :45 Bike* 10 BB RDL 10 Superman Holds (:03-:05 per hold) *Increase pace each round...Read More

At BayWay CrossFit, we’ve seen it time and time again: people complicate nutrition. They think they need to overhaul their entire life to eat healthier, and in doing so, they quickly get overwhelmed and fall off track. But what if we told you that improving your nutrition doesn’t have to be complicated? It’s not about...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 SETS (MOBILITY) 8 Wrist Rocks 8 Cat Cows 4 Yoga Push-Ups 8 Scap Wall Slides 8 Boot Strap Squats Into… 1 ROUND 6 Empty Barbell Strict Press 6 Up-Downs 6 Push-Ups to Pike 6 Empty Barbell Front Squats Into… 1 ROUND 6...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 8 Push-Up to Pike 10 Ring Rows 10 Up-Downs 10 Bird Dogs Into… 2 ROUNDS 6 Shuttle Runs 8 Push-Ups OR 8 Box/Bench Dips 10 DB Bent Over Row 10 Up-Down + Mountain Climbers 10 Sit-Ups Workout – All...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES* :30 Row 35 Single Unders 6 Alt. Box Step Overs 6 Push-Ups to Pike *At 4:00, switch to 25 Double Unders, 6 Box Jump Overs and :20 Handstand Hold or Pike Hold Quick Rest Then Into… 1-2 ROUNDS (TIME...Read More

At BayWay CrossFit, we know that life is busy. Everyone has work, kids with extracurriculars, family commitments—you name it. But here’s the truth: time is not an excuse; it’s a matter of priority. The real challenge lies in your willingness to make time for your fitness. The easiest way to make time for yourself? Plan...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jack 10 Air Squats 5 Hang Power Cleans 5 Kipping Knee Raises 1-2 ROUNDS (Time Permitting) 10 Alt. Jumping Lunges 5 Power Cleans 10 Empty BB Front Squats 5 Toes To Bar Strength – All Back Squat...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Cardio 15 Banded Pull-Aparts :30/:30 Banded Distraction Pec Stretch :30/:30 Banded Lat Stretch 10 Banded Cat Cow :30/:30 Lateral Banded Hip Distraction into… 1 ROUND 1:00 Cardio 10 Scap Pull-Ups 5/5 Single Arm Ring Row 20 Alt. Shoulder Taps 10...Read More