BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1-2 ROUNDS (Time Permitting) 10 Air Squats 10 Jumping Air Squats 10 Cal Row Workout – Performance EVERY 3:00 x 5...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1 ROUND 10/8 Cal Row (Hard) 10 Air Squats 10/10 SA Bent Row 10 DB Slide s Workout – Performance AMRAP...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1 ROUND 10/8 Cal Row (Hard) 10 Air Squats 10/10 SA Bent Row 10 DB Slide s Workout – Performance AMRAP...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) LINE DRILLS (1x Each) Jog (Down + Back) Quad Stretch + Reach (Down) Alternating Single Leg RDL (Back) Lunge + Twist (Down) Side to Side Lunge (Back) Carioca (Down + Back) Side Shuffle (Down + Back) Into… 2 ROUNDS 12 Alt Piked Toe...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Shoulder Taps 3/3 Groiner with a twist 10 Tuck-Ups 10 Air Squat 5 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 6 Up/Downs 10 DB Front Squats 6 Kipping Knee Raise Strength – All Back Squat (5×5*) *Build to a Heavy...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUND 3/3 Groiner with a twist 10 Tuck-Up 10 Air Squat 5 Kip Swings Into… 2 ROUNDS 6 Up/Downs 10 DB Front Squats 6 Kipping Knee Raise Strength – All Back Squat (5×5*) *Build to a Heavy weight and stay at same...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 100m Jog 10/10 Arm Circles (10 FWD / 10 RVS) 10 SDB FR/OH Alt. Lunges (Alternate Legs, Switch Arms @ 5) 5/5 SA DB Strict Press 10 Ring Rows Workout – All 3 SETS (No Measure) 400m Run 2/2 KB or...Read More
BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 150m Row 10 Band Pull Aparts 10 Empty Bar Sumo Deadlift 5/5 SA DB Strict Press Workout – All 3 SETS (No Measure) 500/400m Row 2/2 KB or DB Turkish Get-Ups (Athlete Choice) 10 Strict Handstand Push-Ups or Seated DB Strict...Read More
