BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jumping Jack Toe Touches 10 SDB Bent Over Rows 10/10 Leg Swings (fwd and back) 10 DB Front + Lateral Raise 10 DB Pullover Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – :50 Foam Roll...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* *Switch to regular Box Step-Ups after 3:00. Hero Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* *Switch to regular Box Step-Ups after 3:00. Hero Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups...Read More