BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 6 Bootstrappers 8 Squat with a T Spine Twist :30 Active Hang 200m Run Into… 2 ROUNDS 6 Med Ball Front Squats 8 PVC Pass Throughs 10 Scap Pull-Ups (Kip Swings on Round 2) Into… 1 ROUND 6 Wall Balls 8 PVC OHS 10 Ring...Read More

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS: 100m Run 8/8 Leg Swings 8/8 Ankle Rotations 8 Bootstrap Squats 8 PVC Pass Throughs 8 PVC/BB Elbow Punches Strength – Performance Overhead Squat (Build to a 3-Rep Max Overhead Squat) (Score is Weight) Week 6 of 6 Strength | Volume/Capacity Cycle Strength – Fitness...Read More

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 5 Cat Cows 5/5 Moose Antlers :20 Superman 10 Alt. Deadbug 10 Bodyweight Good Mornings Into… 2 ROUNDS 7/5 Cal Bike 5 Clean DL + 5 Hang Muscle Clean Into… 5 BB Good Morning 5 Clean Deadlift 5 Hang Jump Shrug 5 High Hang Power...Read More

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Calf Raises + Tib Raises* 10 KB Sumo Squats 10 Hops Over KB 5/5 Single Leg (KB) RDLs *1 Rep = 1 Calf Raise + 1 Tib Raise Into… 2 ROUNDS 10 Alt. KB Slides 10 KB RDLs 30 Single Unders or Cross Over...Read More

BayWay CrossFit – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Jumping Jacks 10 Box Jump Prep* 10 Squat Prep** 5 High Hang Muscle Clean *10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice different box heights) **10 Alt. Groiners → 10 Alt. Cossack Squats → 10 Air...Read More

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Announcements KNEES OVER TOES SEMINAR – MARCH 19TH – 9AM BayWay CrossFit – CrossFit Open Warm-up Warm-up (No Measure) 10:00 Bike Warm Up (for the second 5 mins do a 10s sprint st the end of each minute Pre Prep: Foam Roll Lats & Quads Glute Warm Up Banded 7’s Couch Stretch Banded Front Rack...Read More

BayWay CrossFit – CrossFit Open Warm-up Warm-up (No Measure) ROW 10:00 – Get Sweaty 40-50 Banded Good-mornings 7’s warm up with band 10/10/10/10 Leg Swings 20-30 Light KB Swing Stretch 1 Min Each: Couch Stretch Samson Lunge Pigeon Pose Chest Opener 1 Set: 10 Empty Bar Deadlift 5 Up down over bar 1 Set: 8...Read More

Announcements CrossFit Open Friday Night Lights 2/25Jail Break Run 5k 2/26 BayWay CrossFit – 60 Warm-up Warm-up (No Measure) 1:00 Walking Lunges w/ Arm Crosses 1:00 Slow PVC Passes 1:00 Perfect Air Squat w/ Wide Grip Press at Bottom* *Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the...Read More

Announcements Halloween Party October 15 – 7:00pm BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats Strength...Read More