BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 10 Alt. Step-Ups 10 Up-Downs 10 Ring Rows Into… 2 ROUNDS 100m Run 8 Box Jumps 6 Burpees 8/8 Hand Over Hand Ring Rows Skill – All ON AN 8:00 RUNNING CLOCK… (No Measure) Practice Rope Climbs* *Focus on fully...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 10 Alt. Step-Ups 10 Up-Downs 10 Ring Rows Into… 2 ROUNDS 100m Run 8 Box Jumps 6 Burpees 8/8 Hand Over Hand Ring Rows Skill – All ON AN 8:00 RUNNING CLOCK… (No Measure) Practice Rope Climbs* *Focus on fully...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 16 Toe Touch Jumping Jack 12 Glute Bridges 8 Tuck-Ups 4 Inch Worms w/ Push-Up Into… 2 ROUNDS 16 Cross-Body Toe Touch Jumping Jacks 6/6 Split Squats 8 V-Ups 4 Double Push-Ups to Pike Workout – All 5 SETS* (AMRAP – Rounds...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 8 Good Mornings 8 Scap Pull Ups 8 Ring Rows 8 PVC Pass Throughs Into… 2 Rounds 200m Run 6 Clean Deadlift 6 Clean High Pull 6 BTN Snatch Grip Push Press 6 Kip Swings Workout – Performance Viola (AMRAP...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 8 Good Mornings 8 Scap Pull Ups 8 Ring Rows 8 PVC Pass Throughs Into… 2 Rounds 200m Run 6 Clean Deadlift 6 Clean High Pull 6 BTN Snatch Grip Push Press 6 Kip Swings Strength – All EMOM x...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 8 Good Mornings 8 Scap Pull Ups 8 Ring Rows 8 PVC Pass Throughs Into… 2 Rounds 200m Run 6 Clean Deadlift 6 Clean High Pull 6 BTN Snatch Grip Push Press 6 Kip Swings Workout – Performance Viola (AMRAP...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Row (EZ) 10 Alt. Groiners 8 Push-Up to Pike 6 Box Step-Overs Into… 1 ROUND 1:00 Row (Moderate) 10 Med Ball Front Squats 8 Up-Downs 6 Box Jump-Overs Into… 1 ROUND 1:00 Row (Workout Pace) 10 Med Ball Thrusters 8 Burpee...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Row (EZ) 10 Alt. Groiners 8 Push-Up to Pike 6 Box Step-Overs Into… 1 ROUND 1:00 Row (Moderate) 10 Med Ball Front Squats 8 Up-Downs 6 Box Jump-Overs Into… 1 ROUND 1:00 Row (Workout Pace) 10 Med Ball Thrusters 8 Burpee...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 3 ROUNDS :45 Row* 12 Alt. KB Deadlifts 10 Scap Push-Ups 10 Arm Haulers :20/:20 KB Suitcase Hold *RND 1= Arms + Body Rowing / RND 2= Half Slide Rowing / RND 3=Full Slide Rowing. Partner Workout – All IN TEAMS OF 2… (AMRAP...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 3 ROUNDS :45 Bike 12 Alt. KB Deadlifts 10 Scap Push-Ups 10 Arm Haulers :20/:20 KB Suitcase Hold Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 23 MINUTES* 80/65 Cal Bike** 60 Russian KB Swings (Athlete Choice)...Read More