BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) Athletes will grab a light KB (lighter than workout weight) Review movements as you take athletes through the warm-up 1 ROUND 20 Single Unders 10 KB DL :20 Plank 30 Fast Singles 10 Russ. KBS 30 Marching Plank* 20 Slow Singles 10 Amer. KBS...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) FOR TIME 200m row 10 SA KB Push Press 20 KB Hops 400m row 20 SA KB Push Press 40 KB Hops 500m row 30 SA KB Push Press 60 KB Hops 800m row 40 SA KB Push Press 80 KB Hops 1,000m row RX:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Sumo Deadlift (3 x 7 – 30X3) Sumo Deadlift* *All lifts must be “library” quiet. Goal is to keep the tempo as strict as possible. From top down explanation of tempo: 3 seconds from hip (top) to the floor, 0 seconds on the floor (library tap), X...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts Into … AMRAP x 3 MINUTES 50m Run 5 Plate Ground to Overhead 5 Plate Floor Press Workout...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 ROUNDS FOR TIME: AMRAP x 3 MINUTES 20 Burpees ME Snatch -rest 1 minute- AMRAP x 2 Minutes 20 Up Downs ME Thrusters -rest 2 minute- RX: 75/55 RX+: 95/65Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) TABATA 8 ROUNDS (:20 ON // :10 OFF) MVMT 1 – Jump Rope // 2nd Round – Double-Unders MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10) MVMT 3 – Box Jumps // 2nd...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – 16/13 Cal Bike MIN 2 – 15 Toes to Bar MIN 3 – Max DB Renegade Rows MIN 4 – Max Rep Suitcase Lunges RX: 35/20 RX+: 50/35 *1 RR = Row L + Row R...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (2:00 CAP) 20 Jumping Jacks 8 Bodyweight Goodmornings :20 Tuck Hold Into … 2 ROUNDS (2:30 CAP) :45 Row (increase pace 2nd round) 10 Air Squats (32X1)* 8 Push-Ups 6 Ring Rows *Focus on a slow & controlled descent, keeping tension in...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 PVC Good Mornings 5 Up Downs 30 Single Unders Into.. AMRAP x 3 MINUTES 10 KB RDLs 5 Up Downs 30 High Single Unders/Double Unders Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 10 Single Arm Suitcase...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS: 200m Jog 5 Push Up to Pike 10 Med Ball Cleans 5 Med Ball Thrusters 10 Kip Swings Strength Push Press (10RM) FOR LOAD 10RM Push Press (Score is Load) Workout Metcon (AMRAP – Rounds and Reps) ON A 15:00 RUNNING CLOCK…...Read More