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 Warm-Up (No Measure) 1 ROUND 15 Toe Touch Jumping Jacks 8 Alt. Samson Lunges 15 Hollow Rocks 15 Arch Rocks :45 Dead hang Into… 1 ROUND 10 Up-Downs 10 Body Weight Lunges 5 Hang Muscle Cleans 10 Elbow Punches 10 Tuck-Ups 12 Scap Pull-Ups into… 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into 2 ROUNDS 10 Air Squats 10 Cossack Squat 5 Push up to Pike 5 Scap Pull-ups 10 Ring Rows Into 2 ROUNDS 5 Front Squats 5 Strict Press * 5 Kip swings 5 Jumping Pull-up* 1:00 Row *Thruster and Pull-up...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 5/5 Moose Antlers 10 Alt Piked Toe Taps 5 Tempo Push Ups (31X1) 5 Tempo Strict Press (31X1) Into… 1-2 ROUNDS 6 Shuttle Runs 6 Push Ups 6 Tuck Ups 6 Push Press 6 Scap Pull Ups Strength –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 40 Line hops :30/:30 Knee Over Toe Lunge Stretch 10 Good Mornings Into… 1 ROUND 50 Single Unders 10 Air Squats 20 Glute Bridge March Into… 1 ROUND 50 Single Unders OR Double Unders 10 Narrow Air Squats 10 Empty Bar...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Jog 10 Leg Swings Forward + Back (ES) 10 Leg Swings Cross Body (ES) 10 Floor Scrapers 10 Calf Raises 10 Glute Bridge Raises 10 Dead Bugs Into… 2 ROUNDS 6 Pause Up-Downs (2nd RND: No pause) 6/6 Ankle Rolls...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS (:20 ON/ :10 OFF): Air Squats Alt. Shoulder Taps Hollow Rocks Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 8 Scap Pull-Up (:02 Pause @ Top/Bottom) 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 400m Run Into.. 1 ROUND 10 Good Mornings 10 Tuck Ups 10 Toe Touch Jumping Jacks Into… 1 ROUND 10 Barbell Good Mornings + 10 Elbow Punches 10 V-Ups 50 Single Unders Into… 1 ROUND 10 Hang Muscle Cleans + 8 Front Squats...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Bike (Easy Pace) MIN 2 – Yoga Push-Ups MIN 3 – Kang Squat MIN 4 – Dead Hang Into… AMRAP x 6 MINUTES* 10/8 Cal Bike 6 Up-Down 6 Push-Ups :20...Read More