BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 3 Rounds 200m Run 10 Good Mornings* 8/8 Single Leg Glute Bridge Ups 6 Up-Downs** *Option to add the Barbell ** Option to go over the bar Strength – All Deadlift (5-3-1-1-1*) *Start Mod-Heavy and build past Workout Weight. (Score is Weight) Workout –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 25’ High Kicks + 25’ Cherry Pickers 25’ Toe Walk + 25’ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25’ Knee Hugs + 25’ Toe Grabs 25’ High Knees + 25’ Butt Kickers 10 Box...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 4 MIN 6/4 Cal Row (RPE 5) 6/6 Split Squats 6 KB Sumo Deadlifts 6 Russian KB Swings -Quick Rest- AMRAP x 4 MIN 8/6 Cal Row (RPE 7) 8 Alt. Lunges 8 KB Traditional Deadlifts 8 American KB Swings Workout –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks 8/8 Single Leg Leg Lifts* 10 Tuck-Ups** 6 Tempo Push-Ups (30X0) *Sit upright on the floor with legs in front of you w/ hands at the side to act as support. Point the toes away from you on one...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 4 MIN 6/4 Cal Row (RPE 5) 6/6 Split Squats 6 KB Sumo Deadlifts 6 Russian KB Swings -Quick Rest- AMRAP x 4 MIN 8/6 Cal Row (RPE 7) 8 Alt. Lunges 8 KB Traditional Deadlifts 8 American KB Swings Workout –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks 8/8 Single Leg Leg Lifts* 10 Tuck-Ups** 6 Tempo Push-Ups (30X0) *Sit upright on the floor with legs in front of you w/ hands at the side to act as support. Point the toes away from you on one...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 8 Lunge-lunge Squats 10 Scap Push-Ups 12 Cossack Squats Into… 1 ROUND 200m Run 8 Air Squats 10 Push-Ups 12 Elbow Punches Into… 1 ROUND 200m Run 8 Squat Jumps 10 Narrow Push-Ups 6 Clean Deadlifts + 6 Hang Muscle...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) LINE DRILLS (25ft Each) Knees to Chest Heels to Butt Toe Touch Figure 4 Lateral Over and Under (Down + Back) Walking Lunge + Twist High Knees Butt Kickers Single Leg High Knee (Leg 1) Single Leg High Knee (Leg 2) Straight Legs Bounds...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) LINE DRILLS (25ft Each) Knees to Chest Heels to Butt Toe Touch Figure 4 Lateral Over and Under (Down + Back) Walking Lunge + Twist High Knees Butt Kickers Single Leg High Knee (Leg 1) Single Leg High Knee (Leg 2) Straight Legs Bounds...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body...Read More