BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 10 Alt. Step-Ups 10 Up-Downs 10 Ring Rows Into… 2 ROUNDS 100m Run 8 Box Jumps 6 Burpees 8/8 Hand Over Hand Ring Rows Skill – All ON AN 8:00 RUNNING CLOCK… (No Measure) Practice Rope Climbs* *Focus on fully...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 16 Toe Touch Jumping Jack 12 Glute Bridges 8 Tuck-Ups 4 Inch Worms w/ Push-Up Into… 2 ROUNDS 16 Cross-Body Toe Touch Jumping Jacks 6/6 Split Squats 8 V-Ups 4 Double Push-Ups to Pike Workout – All 5 SETS* (AMRAP – Rounds...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 8 Good Mornings 8 Scap Pull Ups 8 Ring Rows 8 PVC Pass Throughs Into… 2 Rounds 200m Run 6 Clean Deadlift 6 Clean High Pull 6 BTN Snatch Grip Push Press 6 Kip Swings Strength – All EMOM x...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Row (EZ) 10 Alt. Groiners 8 Push-Up to Pike 6 Box Step-Overs Into… 1 ROUND 1:00 Row (Moderate) 10 Med Ball Front Squats 8 Up-Downs 6 Box Jump-Overs Into… 1 ROUND 1:00 Row (Workout Pace) 10 Med Ball Thrusters 8 Burpee...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 3 ROUNDS :45 Row* 12 Alt. KB Deadlifts 10 Scap Push-Ups 10 Arm Haulers :20/:20 KB Suitcase Hold *RND 1= Arms + Body Rowing / RND 2= Half Slide Rowing / RND 3=Full Slide Rowing. Partner Workout – All IN TEAMS OF 2… (AMRAP...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 10 Cat Cow 10/10 Big Arm Circles (Forward + Back) 10 Hops + 10 High Hops 10/10 Single Leg Hops 10/10 Ankle Stretch 10/10 Single Leg RDL 10 Alt. Groiner + Twist Into… 2-3 ROUNDS 20 Single Unders 15 Crunches 10 Slow...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1-2 ROUNDS 10 Alt. Groiners 10 Scap Push-Ups 10 Air Squat 10 Scap Pull-Ups Into… 2 ROUNDS 10 Ring Rows 5 Hang Power Cleans + 5 Front Squats 5 Strict Press + 5 Push Press Strength – All ON A 15:00 RUNNING...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) QUICK RUNNING DRILLS* Dynamic Knee Hug Dynamic Hamstring Scoop Toe Walk Heel Walk High Knees Butt Kickers *25ft out and back Into… AMRAP x 5 MINUTES 100m Run 6 Burpees 6 Barbell RDLs 6 High Hang Muscle Cleans Strength – All Power Clean (EMOM...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 40 Fast Single Unders 10 KB Deadlifts 5 Tempo Push-Ups or Knee Push-Ups (31X1) 5/5 Moose Antlers Into… 2 ROUNDS 20 Double Unders or Attempts 10 Russian KB Swings 5 Perfect Push-Ups or Knee Push-Ups 10 Alt. Scorpion Stretch Strength – All...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Legs + Hip Row (No Arm Pull) 8 Alt. Lunges + PVC Pass-Through 8 Alt. Kang Squats 4 Yoga Push-Ups Into… 1 ROUND 1:00 Hip + Arm Row (No Leg Push) 8 Alt. PVC Around the Worlds 8 Slow Air Squats...Read More