BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 PREP ROUND* 10-12 Supinated Band Pull Aparts 10-12 Banded Upright Rows 10-12 Overhead Band Pull-Aparts 6/6 Crossbody Band Pull-Aparts 10-12 Straight Arm Banded Push-Downs *Use a light-moderate band tension. Into… AMRAP x 6 MINUTES 40 Single Unders* 10/8 Cal Row 8 Ring Rows...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 400m Run 10 Child’s Pose Single Arm Lifts 10 Dead Bugs 10 Lateral Lunges Into… 1 ROUND 300m Run 10 Scap Pull-Ups 10 Strict Sit-Ups 10 Alt. Lunges Into… 1 ROUND 200m Run 10 Ring Row 10 Plate Sit-Ups* 10 Plate Gun...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 6 Medicine Ball Kang Squat 6 Alt. Step-Ups 6 Barbell Strict Press :45 Row Into… EMOM x 5 MINUTES (:30 ON / :30 OFF) MIN 1 – Wall Ball Shots MIN 2 – Barbell Deadlifts MIN 3 – Box Jumps MIN 4...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike* 14 Alt. Arm Raise in Child’s Pose 10 Glute Bridge 10 Slow Leg Lowers 10 Tuck-Up 5/5 Samson Stretch Into… 2 ROUNDS :30 Bike* 6 Scap Pull-Ups 5 Hanging Lat Push Down 7 Hanging Leg Raise with Slow Lower *Increase...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 5 Bootstrapper Squats 10 Bird Dog 10 Piked Toe Taps 10 Air Squats Into… 1 ROUND 7 RDL 7 High Pulls 7 Muscle Cleans Into… 7 Strict Press :20 Plank Hold Into… 1 ROUND 5 Clean Deadlift...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 5 Bootstrapper Squats 10 Bird Dog 10 Piked Toe Taps 10 Air Squats Into… 1 ROUND 7 RDL 7 High Pulls 7 Muscle Cleans Into… 7 Strict Press :20 Plank Hold Into… 1 ROUND 5 Clean Deadlift...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 5 Bootstrapper Squats 10 Bird Dog 10 Piked Toe Taps 10 Air Squats Into… 1 ROUND 7 RDL 7 High Pulls 7 Muscle Cleans Into… 7 Strict Press :20 Plank Hold Into… 1 ROUND 5 Clean Deadlift...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike* 14 Alt. Arm Raise in Child’s Pose 10 Glute Bridge 10 Slow Leg Lowers 10 Tuck-Up 5/5 Samson Stretch Into… 2 ROUNDS :30 Bike* 6 Scap Pull-Ups 5 Hanging Lat Push Down 7 Hanging Leg Raise with Slow Lower *Increase...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike* 10 Glute Bridge 10 Slow Leg Lowers 10 Tuck-Up 5/5 Samson Stretch Into… 2 ROUNDS :30 Bike* 6 Scap Pull-Ups 7 Hanging Leg Raise with Slow Lower *Increase RPM for the first three rounds so athletes can dial in a...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 4 ROUNDS :20 Bike* :10 Rest *Increasing pace (EZ → Mod → Hard → Sprint) Into… 2 ROUNDS 10 Banded Pull Aparts 10 Scap Pull-Ups 10 KB Sumo Deadlift :10 Tuck Hold Into… 1-2 ROUNDS 20 Alt. Shoulder Taps** 10 Ring Rows 5 Scap...Read More