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

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 MINUTES Min 1- :40 Shuttle Run Min 2- :40 Russian KB (or DB) Swing Min 3- :20 Russian Twist + :20 Hollow Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 400m Run 25/20 Cal Bike 20 Barbell...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Run or Jumping Jacks 10 Alt. Step-Ups (or Reverse Lunges) 5 DBL DB Deadlifts (or Backpack DL) 5 DBL DB Hang Muscle Snatch (or Backpack Hang Muscle Snatch) 10 Up-Downs Workout Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 100m...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 100m Run 20 Hollow Rocks 5 Snatch Grip Deadlift 5 Hang Muscle Snatch 5 Behind the Neck Push Press Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 50 Sit-ups 25 Power Snatch (75/55)|(65/45) (Score is Time)Options: *Reps, Loading, Volume*… Run — 2:00...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 5 PVC Pass Throughs 5 Inch Worms 5 Push Up to Pike 10 Scap Pull Ups 10 PVC Overhead Lunges Extended Warm-up Warm-up (No Measure) 3×10 Overhead Squat (31X1)* *PVC or Empty Barbell Only (No Measure) Workout Cindy (AMRAP –...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :45 Bike Min 2 – 8/8 DB Single-Leg RDL Min 3 – :45 Plank Strength Deadlift (3RM) ON A 15:00 RUNNING CLOCK… Establish 3RM Deadlift (Score is Load) Workout Metcon (Time) FOR TIME 21-15-9 Cal Bike 15-12-9 Deadlift (275/185)|(225/155) 12-9-6...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 5 MINUTES 50 Single Unders 10 Goblet Squats 8 Bodyweight Lunges 8 Up Downs -REST 1:00- AMRAP x 5 MINUTES 20 Double Unders 10 Kip Swings 8 Goblet Step Overs 5 V-Ups :20 Hollow Hold Workout Metcon (AMRAP – Rounds and Reps)...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 20 Cal Bike or 2:00 Run, Bike or Row -Into- 3 ROUNDS 7/7 Single Arm DB High Pulls 7/7 Single Arm DB Strict Press 25’/25’ Single Arm Overhead DB Walk -Dumbbells away and barbells come out- SPECIFIC WARM-UP 1 ROUND 10 Strict Press → 10...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 DB Strict Presses 10 V-Ups 5/5 Single Arm DB Bent Over Rows 10 Scap Pull-ups or Shoulder Shrugs :30 Hollow Hold Strength Metcon (Weight) 5 x 3 Weighted Strict Pull-up (Score is Load) Workout Metcon (No Measure) EMOM x...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Med Ball Deadlifts 5 Burpee Broad Jumps 10 Med Ball Front Squats 5 Inchworms 10 Med Ball Hang Cleans (Squat or Power) :30 Plank Hold Workout Metcon (Time) 5 ROUNDS FOR TIME 500m Row 12 Hang Squat Cleans (135/95)|(95/65) (Score is...Read More