BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 2 ROUNDS (w/ KB or Backpack) 2:00 Run, Bike, or Row 8 KB Deadlift 16 Push-up Plank KB Taps 8 Box Step Overs or Alt Jumping Lunges Partner Workout Metcon (Time) PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 40 Cal. Bike Immediately Into … 6 ROUNDS...Read More
BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) Grab a barbell! EMOM x 4 MINUTES MIN 1- 10 Up-Downs MIN 2- 10 Alt Groaners w/ Twist Then … EMOM x 6 MINUTES MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press) MIN...Read More
BayWay CrossFit – HOME Warm-up Warm-up (No Measure) We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up). EMOM x 9 MINUTES Min 1 — :45 Row, Bike or Run Min 2 — :30 Jump Over Erg or :30 Up-Downs Min...Read More
BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row, Bike or Run 8/8 Single DB Crossbody DL** 8/8 Single DB Alt. Hang Snatch 8/8 Single DB Strict Press 16 DB Slides (in plank position) Then review each movement in the Workout… 2 ROUNDS :30 Jump Rope (Single Unders, High Single Unders, Double...Read More
BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 20 Push-up Plank Shoulder Taps 10/10 Alt. Bodyweight Lunges* *Perform these bodyweight, but extend one arm overhead to practice pressing up, with arm locked out as you perform alternating lunges (12 lunges with right arm overhead; 12 lunges with left arm overhead)...Read More
BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND :30 Row, Bike or Run 8 Squat Therapy (or slow Air Squats) 8 Tuck-Ups 8 Scap Push-Ups :10 Bottom of the Ring Row Hold (or :20 plank) :10 Top of the Ring Row Hold (or :20 hollow position) Into … 1 ROUND :45 Row, Bike...Read More
BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (w/ DB or Backpack) 8 Alt. Step-Ups or Bodyweight Lunges* 6 DB Strict Press 4 Cal. Bike Sprint or 10 Mountain Climbers *Switch to Box Jumps at the 2:30 point Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10...Read More
BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 2 SETS 1:00 Run, Bike, Row, or Ski (increase pace each round) 10 PVC Pass-Thru (or Arm Circles) 10 PVC Presses (or Pike Push-Ups) 10 PVC Good Mornings (or Body Weight Good Mornings) 10 Alternating Groiners 10 Perfect Air Squats 10 Perfect Push-Ups* 10 Perfect...Read More
BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 SA DB Deadlift 100m Run 5/5 SA DB Hang Power Clean 200m Row 10 Alt. DB Snatch 200m Bike Workout Metcon (Time) 2 ROUNDS FOR TIME 400m Run 10 DB Deadlifts 400/300m Row 10 DB Power Cleans 1200m Bike 10 DBL...Read More
