BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 5/5 Single Leg Forward Swings 5/5 Single Leg Side Swings 10 Kang Squats 1:00 Row* Into… 1-2 ROUNDS (TIME PERMITTING) 8 Barbell RDL’s 8 Barbell High Pulls 8 Barbell Muscle Cleans 10 Alt. Elbow Punches 40...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 9/6 Cal Row 5 Clean Deadlifts 5 Hang Muscle Clean 30 Single Unders Into… 2 ROUNDS 5 Muscle Clean 5 Hang Power Cleans 40 Single Unders** *2nd Set: Add Weight **2nd Set: Switch to 25 Double Unders Strength – All EMOM...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) LINE DRILLS (25’ EACH) Knees to Chest Heels to Butt Toe Walk Heel Walk Toy Soldiers Figure 4 Walking Lunge + Twist High Knees Butt Kickers SL High Knee (R) SL High Knee (L) Straight Leg Run Side Shuffle (Down + Back) into…...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) LINE DRILLS (25’ EACH) Knees to Chest Heels to Butt Toe Walk Heel Walk Toy Soldiers Figure 4 Walking Lunge + Twist High Knees Butt Kickers SL High Knee (R) SL High Knee (L) Straight Leg Run Side Shuffle (Down + Back) into…...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND (MOBILITY PREP) 6 Slow BB Jefferson Curls 6 Groiners + ½ Split 6 Slow Cat/Cow into… 2 ROUNDS 1:00 Bike* 6/6 Single Leg RDL** 12 Alt. Deadbugs 12 BW Good Mornings** *2nd Round: Workout Pace **2nd Round: Use empty barbell Strength...Read More

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 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 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 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 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