BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner w/twist 5 Bootstrappers 10 Slow Air Squats 5 Push Up to Down Dog 10 Alt Piked Toe Taps 10 Walk the Dog Into… 2 ROUNDS 50 Single Unders* 7 Clean Grip Deadlift 7 Muscle...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (OPTIONAL MOBILITY ROUNDS) 10 Banded Pull Aparts 6/6 Scorpions 10 Banded Pass Throughs 20 Shoulder Taps Into… 1 ROUND 6 Tempo Push-Ups (31X1) :30 Hollow Hold 10 KB Deadlifts Into… 1 ROUND 6 Push-Ups (no tempo) 8/8 Alternating V-Ups 10 Russian...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 25’ High Kicks 25’ Walking Toe Touches 25’ Walking Figure 4 Stretch 25’ Walking Groiners 25’ High Knees 25’ Butt Kickers 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 WB Front Squats* 10 WB Push Press* 8 Alt. Step-Ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 15 Toe Touch + Jumping Jack 10 Banded High Pulls 8 PVC Pass Thrus 6 PVC Overhead Jumping Squats 4 Scap Pull-Ups Into… 2 ROUNDS 30 Mountain Climbers* 10 Banded Lat PushDowns 8 PVC Scarecrow Snatches 6 PVC Behind the Neck...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Kang Squats 10 Scap Pull-Ups 10 “Slow” Air Squats 10 Alt. Elbow Punches Into… 2 ROUNDS 8 Ring Rows or 6-8 Strict Pull-Ups 8 Strict Hanging Knee Raises 8 Barbell Muscle Cleans 8 Barbell Front Squats Extended Warm-Up – All...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 5 Inchworms w/ Push Up 5/5 Moose Antlers 10 Scap Push Ups 10 Alt Piked Toe Taps 10 Alt Groiners 10 Good Mornings Into… 2 ROUNDS 6 Up-Downs (RND 2: Burpees) 6 DBL DB Deadlifts 6 DBL DB Hang Cleans 6...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cal Bike (RPE 5) 10 Jumping Jack Toe Touches 10 SLOW Alt. Dead Bugs :20/:20 Standing Calf Stretch into… 2 ROUNDS 5 Cal Bike (RPE 7) 20 Single Unders 10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch Workout –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 10 Air Squats 10 Scap Pull-Ups 10 Ring Row 5 Hang Power Clean 10 Elbow Punches 200m Run Into… 1-2 ROUNDS 10 Jumping Air Squat 5 Pull-ups / Ring Rows 7 Power Cleans Hero Workout – Performance Hotshots...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 10 Banded Bent Over Rows 8 Plank to Pikes 6/6 Split Squats 4 BB Strict Press Into… AMRAP x 4 MINUTES 10 Alt. Walking Lunges 8 Banded Pull Aparts 6 BB Push Press 4 Up Downs Strength – All Bench...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 4 ROUNDS* :15 Scap Pull-Ups** :15 Burpees :15 Sumo Stance Good Mornings :15 Sumo Air Squats *1 Round = all 4 movements **In 3rd & 4th rounds, switch to Kip Swings Into… 2 ROUNDS 5 Empty Barbell Deadlifts :15 Hollow Hold + :15 Superman...Read More