BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press Into… 2 ROUNDS 8 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 8 Alt Lunges Strength – All Push Press (1×3 @ RPE 7 1×3 @...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press Into… 2 ROUNDS 8 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 8 Alt Lunges Strength – All Push Press (1×3 @ RPE 7 1×3 @...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press Into… 2 ROUNDS 8 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 8 Alt Lunges Strength – All Push Press (1×3 @ RPE 7 1×3 @...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press Into… 2 ROUNDS 8 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 8 Alt Lunges Strength – All Push Press (1×3 @ RPE 7 1×3 @...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 100m Jog 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press 5/5 Leg Swings (front to back) Into… 1 ROUND 100m Run 10 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 5/5 Leg Swings (side to side)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 SETS MOBILITY 4/4 Half Kneeling Ankle Rocks 8 Kang Squats 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… AMRAP x 6 MINUTES* 8 Calf Raises 30 Single Unders 8 Alt. Elbow Punches 8 Air Squats *At 3:00, switch to 15 Double Unders,...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Single Unders 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… 2 ROUNDS 8 Calf Raises 15 Double Unders/30 Singles 8 Alt. Elbow Punches 8 Air Squats Strength – All Back Squat (1×3 @ RPE 7 1×3 @ RPE 8 1×3+...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Single Unders 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… 2 ROUNDS 8 Calf Raises 15 Double Unders/30 Singles 8 Alt. Elbow Punches 8 Air Squats Strength – All Back Squat (1×3 @ RPE 7 1×3 @ RPE 8 1×3+...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Single Unders 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… 2 ROUNDS 8 Calf Raises 15 Double Unders/30 Singles 8 Alt. Elbow Punches 8 Air Squats Strength – All Back Squat (1×3 @ RPE 7 1×3 @ RPE 8 1×3+...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Single Unders 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… 2 ROUNDS 8 Calf Raises 15 Double Unders/30 Singles 8 Alt. Elbow Punches 8 Air Squats Strength – All Back Squat (1×3 @ RPE 7 1×3 @ RPE 8 1×3+...Read More