BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) RUNNING DRILLS Walking Knee Hug Walking Quad Stretch Hamstring Scoop Stretch Duck Walk High Knees Butt Kickers Into… 2 SETS 100m Run 6 Scap Pull-Ups 6 Kip Swings 6 Alt. Lunges Into… 1-2 SETS 100m Run 6 Big Kip Swings 6 Narrow Stance Air...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10/10 Leg Swings Forward + Backwards 10/10 Leg Swings Side to Side 10 Tib + Calf Raises 5 Bootstrappers Into… 2 ROUNDS 50 Single Unders* 10 Glute Bridge Raises 10 Deadbugs 10 RDLs *RND 2: Optional 25...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10/10 Leg Swings Forward + Backwards 10/10 Leg Swings Side to Side 10 Tib + Calf Raises 5 Bootstrappers Into… 2 ROUNDS 50 Single Unders* 10 Glute Bridge Raises 10 Deadbugs 10 RDLs *RND 2: Optional 25...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10/10 Leg Swings Forward + Backwards 10/10 Leg Swings Side to Side 10 Tib + Calf Raises 5 Bootstrappers Into… 2 ROUNDS 50 Single Unders* 10 Glute Bridge Raises 10 Deadbugs 10 RDLs *RND 2: Optional 25...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1 ROUND 2:00 Cardio 30 Bicycle Crunches 20 Slow Shoulder Taps 10/10 DB Curl + Press Into… SPECIFIC WARM-UP 1-2 ROUNDS 7/7 DB Hang Snatch :10 Top of Ring Hold :10 Bottom of Ring Hold 5 Push-Ups 7 Sit-Ups Workout – All...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS – GENERAL WARM-UP 6 Scap Pull-Ups 6 Kip Swings 6 Kang Squats 6 Alt. Box Step-Over* Into… 2 ROUNDS – BARBELL SPECIFIC WARM-UP 7 Barbell RDL 7 Barbell Bent Over Row 7 Barbell Muscle Clean 10 Alt. Back Rack Elbow Punches *On...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS – GENERAL WARM-UP 6 Scap Pull-Ups 6 Kip Swings 6 Kang Squats 6 Alt. Box Step-Over* Into… 2 ROUNDS – BARBELL SPECIFIC WARM-UP 7 Barbell RDL 7 Barbell Bent Over Row 7 Barbell Muscle Clean 10 Alt. Back Rack Elbow Punches *On...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :15 Legs + Torso Only Rowing :15 Arms + Torso Only Rowing :30 Full Stroke Rowing 5 Push Up to Down Dog 10 Alternating Piked Toe Taps 5/5 Moose Antlers 10 Bird Dogs Into… 1-2 ROUNDS 12/10 Cal Row 8 Strict Press...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :15 Legs + Torso Only Rowing :15 Arms + Torso Only Rowing :30 Full Stroke Rowing 5 Push Up to Down Dog 10 Alternating Piked Toe Taps 5/5 Moose Antlers 10 Bird Dogs Into… 1-2 ROUNDS 12/10 Cal Row 8 Strict Press...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 100m Run 8 Good Mornings 8 Calf + Tib Raise 10 Alt. Lunges + Twist 10 Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders* 10 Tuck-Ups or V-Ups 8 Russian KB Swings 8 KB Goblet Alt. Lunges *Option to switch to...Read More