BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) QUICK MOVEMENT FLOW (3:00) 3 SETS 15 Jumping Jacks 10 Squats w/ Twist & Reach (alternating twist each time) 5 Groiner L + Groiner R + Push-Up Then…grad a Wall Ball WALL BALL WARM-UP (7:00) CHIPPER STYLE… 15 WB Thrusters 10 WB Ground to Overhead 100m WB...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate) Into… 25’ Alt Spiderman Stretches 25’ Alt Walking Knees to Chest (grab knee and pull into chest) 25’ Alt Soldier Kicks 25’ Toe Touches (grab opposite ankle and bow forward) Then…Grab a Barbell! 2 SETS 5...Read More

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND 100m Run 10 Single DB Front Squats 5 Up-Downs over DB Into … 1 ROUND 100m Run 10 Single DB Push Press 5 Burpees over DB Into … 1 ROUND 100m Run 10 Single DB Thrusters 5 Burpees over DB Workout Metcon (AMRAP – Rounds...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (w/ DB or Backpack) :30 High Plank Hold 10 PVC or Bodyweight Romanian DL 10 Knee Push Up 10 DB Bent Over Row Immediately into… 2 ROUNDS :30 High Plank Shoulder Taps 10 Good Mornings 7 Push Ups 10 Renegade Rows on...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) 100m Run/Bike/Row 5 Up-Downs 100m Run/Bike/Row 10 KB (or DB) Deadlifts 150m Row/1:00 Run/Bike 5 Burpees 150m Row/1:00 Run/Bike 10 Box Step-Ups or Tuck Jumps 10 Cal Bike Sprint (:30 Run/Row Sprint) Partner Workout Metcon (3 Rounds for reps) IN TEAM OF 2…...Read More

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND (w/ MedBall or Backpack) 100m Run 10 MB Deadlift 10 MB Front Squats 10 Alt. Bodyweight Lunges Immediately into … 1 ROUND 100m MB Run 10 MB Cleans 10 MB Thrusters 10 Alt. MB Lunges Workout “MED BALLIN” (Time) 4 ROUNDS FOR TIME 10 WB...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) Grab a barbell! EMOM x 4 MINUTES MIN 1- 10 Up-Downs MIN 2- 10 Alt Groaners w/ Twist Then … EMOM x 6 MINUTES MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press) MIN...Read More

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 2 ROUNDS (w/ KB or Backpack) 2:00 Run, Bike, or Row 8 KB Deadlift 16 Push-up Plank KB Taps 8 Box Step Overs or Alt Jumping Lunges Partner Workout Metcon (Time) PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 40 Cal. Bike Immediately Into … 6 ROUNDS...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row, Bike or Run 8/8 Single DB Crossbody DL** 8/8 Single DB Alt. Hang Snatch 8/8 Single DB Strict Press 16 DB Slides (in plank position) Then review each movement in the Workout… 2 ROUNDS :30 Jump Rope (Single Unders, High Single Unders, Double...Read More

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up). EMOM x 9 MINUTES Min 1 — :45 Row, Bike or Run Min 2 — :30 Jump Over Erg or :30 Up-Downs Min...Read More