BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS (GENERAL WARM-UP) 8/6 Cal Bike 6 Yoga Push-Ups :30/:30 Single Arm KB Suitcase Hold 12 Russian KB Swings Into… 2 ROUNDS (SPECIFIC WARM-UP) 7 Barbell Clean Deadlift 7 Barbell Muscle Clean 7 Barbell Front Squat 7 Barbell Split Jerk Stance Strict Press*...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 100m Run 6 Jefferson Curls 8/8 Single Leg RDLs 10 Tempo Ring Rows (:03 negative) Into… 1 ROUND 100m Run 10 Good Mornings 10/10 Single Leg Glute Bridge-Ups 10 Kip Swings Into… 1 ROUND 100m Run 20 Glute Bridge March 10 Empty...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Sumo Stance Good Morning 10 Air Squat 10 PVC Pass Through 200m Run Into… 2 ROUNDS 5 Snatch Grip Deadlift 10 PVC Scarecrow Snatch 10 Behind the Neck PVC Press 10 PVC OH Squat Strength – All Snatch (3-3-3)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY ROUND 10 SLOW Cat Cows 10 Alt Bird Dogs 10 Up Dog to Down Dog 10 SLOW Arm Haulers 10 Alt. Plank Calf Stretches* *From the Plank fold one foot over the other and push into a Pike to try and get the...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 100m Run 6 Jefferson Curls 8/8 Single Leg RDLs 10 Tempo Ring Rows (:03 negative) Into… 1 ROUND 100m Run 10 Good Mornings 10/10 Single Leg Glute Bridge-Ups 10 Kip Swings Into… 1 ROUND 100m Run 20 Glute Bridge March 10 Empty...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Sumo Stance Good Morning 10 Air Squat 10 PVC Pass Through 200m Run Into… 2 ROUNDS 5 Snatch Grip Deadlift 10 PVC Scarecrow Snatch 10 Behind the Neck PVC Press 10 PVC OH Squat Strength – All Snatch (3-3-3)...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Inchworm w/ Push Up 10 Piked Shoulder Taps 10 Scap Push Ups 10 Bird Dogs 10 Kip Swings 10 DB Floor Press 10 DB Curls Into… 1 ROUND 7 Push Ups 10 KB Deadlifts 7 Hand Release Push Ups 10 Russian...Read More