BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 10 PVC Pass Throughs 10 PVC Snatch Deadlifts 5 Squats + 5 Jumping Squats + 5 PVC OHS Into… SPECIFIC WARM-UP 10 Step-Overs 8 Jump Tucks 6 Box Jump-Overs...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Cossack Squats 6 Cat Cow 10/10 Adductor Rocks Into… 1 ROUND 200m Run 10 Bootstrappers 6 Push-Up to Pike 5/5 Split Squats Into… 1 ROUND 200m Run 10 Air Squats 6 Hand-Release Push-Ups 10 Walking Lunges Hero Workout –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Cossack Squats 6 Cat Cow 10/10 Adductor Rocks Into… 1 ROUND 100m Run 10 Bootstrappers 6 Push-Up to Pike 5/5 Split Squats Into… 1 ROUND 100m Run 10 Air Squats 6 Hand-Release Push-Ups 10 Walking Lunges Hero Workout –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200/150m Row (RPE 5-6) 5 Inch Worm + Push-Up 10 Alt. Groiners 10 Roll & Reach Into… 2 ROUNDS 200/150m Row (RPE 7-8) 5 Burpees 20 Alt. Mountain Climbers 10 Alt. Hip 90-90s Workout – All EMOM x 24 MINUTES (AMRAP –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200/150m Row (RPE 5-6) 5 Inch Worm + Push-Up 10 Alt. Groiners 10 Roll & Reach Into… 2 ROUNDS 200/150m Row (RPE 7-8) 5 Burpees 20 Alt. Mountain Climbers 10 Alt. Hip 90-90s Workout – All EMOM x 24 MINUTES (AMRAP –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200/150m Row (RPE 5-6) 5 Inch Worm + Push-Up 10 Alt. Groiners 5 Cat Cows Into… 2 ROUNDS 200/150m Row (RPE 7-8) 5 Slinkies* 20 Alt. Mountain Climbers 10 Alt. Hip 90-90s *Touch your toes and walk your hands out, as you...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 MOBILITY/ACTIVATION ROUNDS* 10 Alt. 90-90 Hip Rotations 10/10 Single Leg Glute Bridge-Ups 10 Glute Bridge-Ups 10 Calf Raises 10 Tib Raises *Option to incorporate banded monster walks for more posterior chain activation. Into… AMRAP x 5 MINUTES 5 Plate Air Squats* 25 Single...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 200m run 1 ROUND 10 Good Mornings 10 Air Squats 10 Jumping Air Squats 10 Piked Shoulder Taps 10 Push Ups into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Push Press 8 Alt. Elbow Punches 8 Front Squat 1 ROUND 12...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 10 Good Mornings 10 Air Squats 10 Jumping Air Squats 10 Piked Shoulder Taps 10 Push Ups into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches 8 Front Squat Strength – All Clean and...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 6 Kang Squats 6 Scap Pull-Ups 6 Strict Hanging Knee Raises 100m Run Into… 2 SETS 8 Banded Pull Aparts 16 Banded Bicep Curls 8 Banded Lat Pulldowns 100m Run Workout – Performance AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)...Read More