BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10/10 Single Leg DL (2nd rd w/ BB) into… 2 ROUNDS 6/5 Cal Bike (Hard) 10 Deadlift Strength – All Deadlift (3×5*) *Build to a Heavy weight and stay at the same weight across all sets. This should be...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Groiners Into… 1 ROUND 10 Box Step Ups 10 Kip Swings 10 Strict Press Into… 1 ROUND 10 Box Jumps 10 Kipping Knees to Chest 10 Push Press Strength – All Push Press (5-5-5-5-5*) *Start Light and build...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Groiners 20 Mountain Climbers 30 Shoulder Taps Into… 1 ROUND 10 Box Step Ups 10 Scap Pull Ups 10 Kip Swings 5 Push Up to Pike Into… 1 ROUND 10 Box Jumps 10 Kipping Knees to Chest 10 Tempo Strict...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1 ROUND 10/8 Cal Row (Hard) 10 Air Squats 10/10 SA Bent Row 10 DB Slide s Workout – Performance AMRAP...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1 ROUND 10/8 Cal Row (Hard) 10 Air Squats 10/10 SA Bent Row 10 DB Slide s Workout – Performance AMRAP...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1-2 ROUNDS (Time Permitting) 10 Air Squats 10 Jumping Air Squats 10 Cal Row Workout – Performance EVERY 3:00 x 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) LINE DRILLS (1x Each) Jog (Down + Back) Quad Stretch + Reach (Down) Alternating Single Leg RDL (Back) Lunge + Twist (Down) Side to Side Lunge (Back) Carioca (Down + Back) Side Shuffle (Down + Back) Into… 2 ROUNDS 12 Alt Piked Toe...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Box Step-Overs 8 Alt. Elbow Punches 8 Hang Muscle Clean 8 Strict Press 8 Scap Pull-Ups Into… 2 ROUNDS 6 Up-Downs* 6 Box Jump-Overs 6 Hang Power Clean 6 Push Press 6 Kip Swings (Bar or Rings) *2nd Round perform...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Box Step-Overs 8 Alt. Elbow Punches 8 Hang Muscle Clean 8 Strict Press 8 Scap Pull-Ups Into… 2 ROUNDS 6 Up-Downs* 6 Box Jump-Overs 6 Hang Power Clean 6 Push Press 6 Kip Swings (Bar or Rings) *2nd Round perform...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Shoulder Taps 3/3 Groiner with a twist 10 Tuck-Ups 10 Air Squat 5 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 6 Up/Downs 10 DB Front Squats 6 Kipping Knee Raise Strength – All Back Squat (5×5*) *Build to a Heavy...Read More