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) 2 ROUNDS 1:00 Cardio 20 Mountain Climbers 15 Toes Touch Jumping Jacks 10 Scap Pull-Ups Into… 2 ROUNDS 10 Sit-Ups 8 Ring Rows 6 Up-Downs 4 DBL KB Deadlift* *2nd Round perform 4 DBL KB Swings Workout – All 3-4 SETS FOR QUALITY...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 100m Run 25’ High Kicks 25’ Cherry Pickers 25’ High Knees 25’ Butt Kickers Into… 300m Bike 25’ Knee Hugs 25’ Toe Grabs 50’ Side Shuffle (25’ e/s) Into… 100m Run 25’ Toe Walk 25’ Heel Walk 25’ High Skips 25’ Broad Skips...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 100m Run 25’ High Kicks 25’ Cherry Pickers 25’ High Knees 25’ Butt Kickers Into… 300m Bike 25’ Knee Hugs 25’ Toe Grabs 50’ Side Shuffle (25’ e/s) Into… 100m Run 25’ Toe Walk 25’ Heel Walk 25’ High Skips 25’ Broad Skips...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 10 Alt. Samson Lunges 5 Slow Yoga Push-Ups 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 100m Run 10 Groiner 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5...Read More