BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES Run/Bike/Row into… 2 ROUNDS :30 Side Plank (R) :30 Side Plank (L) 10 Up-Down + 2 Push-Up* 10 Alt. Deadbugs *1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance,...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200m Wall Ball (or Backpack) Run 20 Wall Ball or DB Thrusters 20 Plank Wall Ball Rolls (hand to hand) 20 Burpees *Review the double under today with a quick warm-up following the general warm-up. 30 Singles 20 Fast Singles 20 High...Read More
BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (:20 ON / :10 OFF) MVMT 1 – High Knees MVMT 2 – Butt Kickers MVMT 3 – Air Squats MVMT 4 – Pike Push-Ups Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 200m Partner Med. Ball Run 100 Wall...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5/5 SA KB (or DB) Front Squat 5/5 SA KB (or DB) Press/Push Press 10 KB (or DB) Swings Strength Front Squat (3RM) ON A 15:00 RUNNING CLOCK… Build to 3RM Front Squat -Rest as Needed- Push Press (3RM)...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES (with Light-Moderate weight) 10/10 Single Leg KB (or DB) Deadlift 10/10 Single Arm KB (or DB) Bent Over Row 10 Strict Tuck-Ups Workout Metcon (Time) 5 ROUNDS FOR TIME 300m Run 15 Russian Kettlebell Swings (70/53)|(53/35) 3 Rope Climbs* *Option...Read More
BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 25ft. High Knees or :30 High Knees 25ft. Butt Kickers or :30 Butt Kickers 25ft. Walking Groiner or :30 Groiner 10 Scap Push-Ups on Forearms Workout Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 400m Run 15 Slam Balls 10...Read More
BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike/Run/Row/Jump Rope/Mountain Climbers 10 Lunges 10 Alt. See-Saw DB Bent Over Row* (or Backpack Row) *One DB is returned to the chest while the other dumbbell is returned to the starting position. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x...Read More
BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 20 Single Unders 20 Fast Single Unders 20 High Jump Single Unders 10 Penguin Taps Drill* :20 Double Unders or Double Under attempts Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 6/6 Bulgarian Split Squats MIN 2 – 4-8 Reps...Read More
