BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 250/200m Row 10 Bootstrap Squats 10 Alt. Elbow Punches 5 BB Strict Press 5 Scap Pull-Ups Into… 2 ROUNDS 250/200m Row 10 Alt. Elbow Punches 5 Front Squats* 5 Push Press* 5 Kip Swings *Combine for 10 Thrusters in Round 2 Strength...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 25ft LINE DRILLS… Side Shuffle (down+back) Floor Scrapers (down) Quad Stretch with Calf Raise (back) Carioca (down+back) Samson Lunges (down) Straight Leg Kick (back) Butt Kickers (down) Forward Lean High Knees (back) Into… 200m Jog *Optional/Time Permitting Into… 2 ROUNDS 50 Single Unders* 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 25ft LINE DRILLS… Side Shuffle (down+back) Floor Scrapers (down) Quad Stretch with Calf Raise (back) Carioca (down+back) Samson Lunges (down) Straight Leg Kick (back) Butt Kickers (down) Forward Lean High Knees (back) Into… 200m Jog *Optional/Time Permitting Into… 2 ROUNDS 50 Single Unders* 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Cat Cow 6 Groiners + ½ Split 10 PVC Pass Throughs 10 Snatch Grip BTN Strict Press Into… 1 ROUND 6 Slow Arm haulers 6 Bootstrappers 10 PVC Cuban Press 10 Power Snatch Balance Into… 6 Snatch Deadlifts 6 Hang Muscle...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Cat Cow 6 Groiners + ½ Split 10 PVC Pass Throughs 10 Snatch Grip BTN Strict Press Into… 1 ROUND 6 Slow Arm haulers 6 Bootstrappers 10 PVC Cuban Press 10 Power Snatch Balance Into… 6 Snatch Deadlifts 6 Hang Muscle...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) DYNAMIC RUNNING WARM-UP 200m Run 25’ Toe Walk 25’ Heel Walk 25’ High Knees 25’ Butt Kickers 25’ Alt. High Kicks 25’ Figure 4 Stretch 25’ Right Side Karaoke 25’ Left Side Karaoke 200m Run Into.. 2 SETS 10/10 Bent Over Row :30 Plank...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Alt. Groiners 8 Scap Pull-Ups 8 Good Mornings (add plate in 2nd round) 8 Push-Up to Pike Into… 1-2 ROUNDS 10 Alt. Step-Ups 5 Jumping Pull-Ups (or 5 Ring Rows) 10 Russian KB Swings 10 Walking Lunges Into… 1-2 ROUNDS 10...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 6/4 Cal Bike 8 BB Good Mornings 4 High Hang High Pulls 8 Alt. Elbow Punches 4 Strict Press Into… AMRAP x 4 MINUTES 6/4 Cal Bike 8 Clean Deadlifts 4 High Hang Muscle Cleans 8 Back Rack Alt. Elbow...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 6/4 Cal Bike 8 BB Good Mornings 4 High Hang High Pulls 8 Alt. Elbow Punches 4 Strict Press Into… AMRAP x 4 MINUTES 6/4 Cal Bike 8 Clean Deadlifts 4 High Hang Muscle Cleans 8 Back Rack Alt. Elbow...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 50’ Side Shuffles (25’ down/ 25’ back) 25’ Forward Run 25’ Back Pedal 10 Alt. Plank Shoulder Taps 5 Tuck-Ups + V-Ups 5/5 Single Arm Ring Row Into… 3-4 SETS (:20 ON/:10 OFF) MOVT 1 – Up-Downs MOVT 2 – Kip Swings...Read More