BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Calf Raises + Tib Raises* 10 KB Sumo Squats 10 Hops Over KB 5/5 Single Leg (KB) RDLs *1 Rep = 1 Calf Raise + 1 Tib Raise Into… 2 ROUNDS 10 Alt. KB Slides 10 KB RDLs 30 Single Unders or Cross Over...Read More

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Jumping Jacks 10 Box Jump Prep* 10 Squat Prep** 5 High Hang Muscle Clean *10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice different box heights) **10 Alt. Groiners → 10 Alt. Cossack Squats → 10 Air...Read More

Announcements KNEES OVER TOES SEMINAR – MARCH 19TH – 9AM BayWay CrossFit – CrossFit Open Warm-up Warm-up (No Measure) 10:00 Bike Warm Up (for the second 5 mins do a 10s sprint st the end of each minute Pre Prep: Foam Roll Lats & Quads Glute Warm Up Banded 7’s Couch Stretch Banded Front Rack...Read More

BayWay CrossFit – CrossFit Open Warm-up Warm-up (No Measure) ROW 10:00 – Get Sweaty 40-50 Banded Good-mornings 7’s warm up with band 10/10/10/10 Leg Swings 20-30 Light KB Swing Stretch 1 Min Each: Couch Stretch Samson Lunge Pigeon Pose Chest Opener 1 Set: 10 Empty Bar Deadlift 5 Up down over bar 1 Set: 8...Read More

Announcements CrossFit Open Friday Night Lights 2/25Jail Break Run 5k 2/26 BayWay CrossFit – 60 Warm-up Warm-up (No Measure) 1:00 Walking Lunges w/ Arm Crosses 1:00 Slow PVC Passes 1:00 Perfect Air Squat w/ Wide Grip Press at Bottom* *Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the...Read More

Announcements Halloween Party October 15 – 7:00pm BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats Strength...Read More

Announcements October 9th – Tie-Dye Day BayWay CrossFit – 60 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5 Scap Pull-Ups + 5 Kip Swings 8 Single DB Front Squat 6 Up-Downs Strength Back Squat (3-3-3*) *Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets. (Score is Weight) Workout...Read More