BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups 10 Alt. DB Goblet Lunges 10 Alt. Dead Bugs 5/5 Hand Over Hand Ring Rows (switch top hand at 5) into… 2 ROUNDS 8 Box Jumps 8 Alt. DB Suitcase Step-Ups (switch hands at 4) 8 Sit-Ups 4...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Empty Barbell GoodMornings 10 Alt. Bird Dogs 5 Cat/Cows into… AMRAP x 5 MINUTES 5 PVC 3-Point Contact Drill* 10 Air Squats to Med. Ball 5/5 Med. Ball Around the Worlds 10 Med. Ball Deadlifts...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Empty Barbell GoodMornings 10 Alt. Bird Dogs 5 Cat/Cows into… AMRAP x 5 MINUTES 5 PVC 3-Point Contact Drill* 10 Air Squats to Med. Ball 5/5 Med. Ball Around the Worlds 10 Med. Ball Deadlifts...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Empty Barbell GoodMornings 10 Alt. Bird Dogs 5 Cat/Cows into… 2 Rounds 5 RDL 10 Air Squats to Med. Ball 5/5 Med. Ball Around the Worlds 10 Med. Ball Deadlifts Strength – All Deadlift (3-3-3-3-3*)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 5/5 Split Squats 8 Scap Push-Ups + 8 Shoulder Taps :20 Tuck Hold Into… 1-2 ROUNDS (Time Remaining) 1:00 Cardio Choice 10 Alt. Step-Ups 10 Single DB Floor Press :20 Hollow Hold Workout – All AMRAP x 30...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS (BARBELL SPECIFIC WARM-UP) 6 High Pulls 6 Muscle Snatch 6 Behind the Neck Snatch Grip Press 6 OHS 6 Drop Snatches (Quarter Squat Depth) Into… 2 ROUNDS (RING SPECIFIC WARM-UP) 8 Scap Pull-Ups 8 Kip Swings (Rings or Bar) :20 Top...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Air Squat 6 Up/Down 4 Push-Up 2/2 Groiner Into… 2 ROUNDS 5 Power Clean 10 Elbow Punches 5 Front Squats 5 Burpees Strength – All Front Squat (3-3-3-2-2-1*) *Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Air Squat 6 Up/Down 4 Push-Up 2/2 Groiner Into… 2 ROUNDS 5 Power Clean 10 Elbow Punches 5 Front Squats 5 Burpees Strength – All Front Squat (3-3-3-2-2-1*) *Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike (RPE 5) 8 Band Pull Aparts 8 Banded Upright Rows 8 Alt. Child’s Pose Thread the Needles 16 SLOW Alt. Dead Bugs Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – Foam...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike (RPE 5) 8 Scap Pushups 8 Scap Pullups 8 Alt. Child’s Pose Thread the Needles 16 SLOW Alt. Dead Bugs Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – Foam Roll Upper...Read More