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) 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 View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 20 Cal Bike 20 SDHP 20 Front Squat 400m Run RX: 75/55 RX+: 95/65Options: 300m run SDHP w/ kb/db/backpack/sandbag/plate Front Squat – goblet squat with db or kb, medball squat, sandbag front squat, back pack front squatRead 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

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 rounds: AMRAP x 7 50 cal bike 10 Man Makers ME Forearm Plank -rest 3:00- RX: 35/20 RX+: 50/35Options: 1,000m run or run for 5:00 Man makers with sandbag/back pack/barbell/kb/plate/medballRead More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) ALT TABATA (:20 work, :10 rest) MOVT 1- Jumping Jacks → Mountain Climbers MOVT 2- Alt Groiners → Alt Lunges Then… 2 ROUNDS: :30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility) 10 Scap Push-Ups 5 Slow Push-Ups Strength Metcon (5 Rounds for weight) 5 SETS...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) :30 Wall Sit :15/:15 Doorway Stretch (L/R) :30 Reverse Plank :30 Wall Sit Immediately into… 3 ROUNDS (5:00 Min Cap) 10 Jumping Air Squats 10 Scap Push Ups 10 Kip Swings Workout Metcon (Time) FOR TIME 10 Rounds of “CINDY”* Immediately into… “T2B...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push Ups 10 KB DL 5 Up Downs Into… 1 ROUND 8 Knee Push Ups 8 KB Upright Rows 8 Jump Squats Into… 1 ROUND 6 Push Ups 8 Russian KB Swings 10 Alt. Step Ups Workout Metcon (Time) FOR...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) Have athletes grab a light DB… EMOM x 6 MINUTES Min 1 — Row (EZ→Mod) Min 2 — 3/3 SA DB Burpee Min 3 — 6/6 BW Lunges Min 4 — Row (Mod→Hard) Min 5 — 6/6 SA DB Push Press Min 6 —...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 50 Medball Cleans 30 Pull-Ups 80 Sit-Ups 30 Pull-Ups 50 Medball Cleans RX: 14/10 RX+: 20/14Read More