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) 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) 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) 10 Med Ball Front Squat 10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch...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) 10 Med Ball Front Squat 10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch...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 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