BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 100m run Then… AMRAP 5:00 5/5 DB Deadlift 5/5 DB Push Press 5 Up-Down Step Up Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Alt. DB Clean & Jerk 5 Burpee Box Jump Over 200m Run (Score is Rounds + Reps)Options: *Reps, Loading,...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 2:00 ROW/BIKE/RUN (Increase pace every :15) Into… 4 ROUNDS (:20 work, :10 rest) MOVT 1 — Up-Downs MOVT 2 — Inch-Worms (no Push-Up) Into … 4 ROUNDS (:20 work, :10 rest) MOVT 1 — Active Bar Hang MOVT 2 — Push-Ups *1 Round = Both Movements Workout...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) TABATA (:20 ON / :10 OFF) Jump Rope* *Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc Into … 2 ROUNDS 10 Supermans 10 Scap Pull-Ups 5 Inch Worm + Push-Up :20 Hollow Body Hold 5/5 Single Arm DB Sumo DL Into …...Read More

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike 10 Groiners 10 Reverse Lunges 10 Forward Lunges 1 ROUND 1:00 BIKE 20 Mountain Climbers 10/10 Split Squats 10 Alt Cossack Squats Workout Metcon (Time) FOR TIME 40-30-20-10 Alt. Jumping Lunges Cal. Bike Mountain Climbers* *Opposite knee to opposite elbow (Score is Time)Options:...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 2:00 Row/Run/Bike (increase pace every :30) Into… 2 ROUNDS* 10 Romanian Deadlift 8 Hang Muscle Cleans 6 Front Squats 4 Strict Press 2 Push Press *Can use a Barbell or DBs Strength Metcon (Weight) 5 SETS* 1 Power Clean + 2 Front Squats + 1 Jerk *Start...Read More

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 2 ROUNDS 10 SLOW Arm Haulers 8 Bootstrappers 6 Push-Up to Pike 4/4 Single Arm Suitcase Deadlift Into … 2 ROUNDS (refer to teaching section) 10 Cal. Row 5 DBL DB or KB Deadlifts :30/:30 Single Arm Overhead Hold* *In the second round, perform a :30 Double...Read More

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Single-Unders MIN 2 – :50 Alt. Step-Ups MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)* *In the second round, switch to alt. Plank rotations Workout Metcon (5 Rounds for reps) EMOM x 15...Read More

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