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

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) 2 ROUNDS 12 Toe Touch Jumping Jacks 10 Alt Deadbugs 8/8 SL Glute Bridge Ups 6 Up-Downs w/ Pause :20 Plank Hold (RND 2: Hollow Hold) Into… 2 ROUNDS :30 Cardio Choice 30 Single Unders (RND 2: High Singles) 10 KB Deadlifts (RND 2:...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 10 PVC Pass Throughs 10 PVC Snatch Deadlifts 5 Squats + 5 Jumping Squats + 5 PVC OHS Into… SPECIFIC WARM-UP 10 Step-Overs 8 Jump Tucks 6 Box Jump-Overs...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 5 Squats + 5 Jumping Squats 10 Snatch Deadlilft 10 Muscle Snatch 10 BN Snatch Grip Press 10 OHS Into… SPECIFIC WARM-UP 10 Step-Overs 8 Jump Tucks 6 Box...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 5 Squats + 5 Jumping Squats 10 Snatch Deadlilft 10 Muscle Snatch 10 BN Snatch Grip Press 10 OHS Into… SPECIFIC WARM-UP 10 Step-Overs 8 Jump Tucks 6 Box...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Cossack Squats 6 Cat Cow 10/10 Adductor Rocks Into… 1 ROUND 200m Run 10 Bootstrappers 6 Push-Up to Pike 5/5 Split Squats Into… 1 ROUND 200m Run 10 Air Squats 6 Hand-Release Push-Ups 10 Walking Lunges Hero Workout –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Cossack Squats 6 Cat Cow 10/10 Adductor Rocks Into… 1 ROUND 100m Run 10 Bootstrappers 6 Push-Up to Pike 5/5 Split Squats Into… 1 ROUND 100m Run 10 Air Squats 6 Hand-Release Push-Ups 10 Walking Lunges Hero Workout –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Cossack Squats 6 Cat Cow 10/10 Adductor Rocks Into… 1 ROUND 200m Run 10 Bootstrappers 6 Push-Up to Pike 5/5 Split Squats Into… 1 ROUND 200m Run 10 Air Squats 6 Hand-Release Push-Ups 10 Walking Lunges Hero Workout –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 10 PVC Pass Throughs 10 PVC Snatch Deadlifts 5 Squats + 5 Jumping Squats + 5 PVC OHS Into… SPECIFIC WARM-UP 10 Step-Overs 8 Jump Tucks 6 Box Jump-Overs...Read More