BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into 2 ROUNDS 10 Air Squats 5 Push up to Pike 10 Ring Rows Into 2 ROUNDS 5 Front Squats 5 Strict Press * 5 Kip swings* 5 Jumping Pull-up* 1:00 Row *Thruster and Pull-up in 2nd round. Strength – All...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into 2 ROUNDS 10 Air Squats 5 Push up to Pike 10 Ring Rows Into 2 ROUNDS 5 Front Squats 5 Strict Press * 5 Kip swings* 5 Jumping Pull-up* 1:00 Row *Thruster and Pull-up in 2nd round. Strength – All...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 5/5 Moose Antlers 10 Alt Piked Toe Taps 5 Tempo Push Ups (31X1) 5 Tempo Strict Press (31X1) Into… 1-2 ROUNDS 6 Shuttle Runs 6 Push Ups 6 Tuck Ups 6 Push Press 6 Scap Pull Ups Strength –...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 x 50′ Shuttles 10 Ring Rows 10 Pushups Into… 1 ROUNDS 5 Shuttle Runs 5 BB Push Press 5 BB Bent Over Rows, 10 Banded Tricep PushDowns 5 Floor Climbs Strength – All Push Press (3×5*) *Keep weight Light across...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 x 50′ Shuttles 10 Ring Rows 10 Pushups Into… 2 ROUNDS 5 Shuttle Runs 5 BB Push Press 5 BB Bent Over Rows, 10 Banded Tricep PushDowns 5 Floor Climbs Strength – All Push Press (3×5*) *Keep weight Light across...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 x 50′ Shuttles 10 Ring Rows 10 Pushups Into… 1 ROUNDS 5 Shuttle Runs 5 BB Push Press 5 BB Bent Over Rows, 10 Banded Tricep PushDowns 5 Floor Climbs Strength – All Push Press (3×5*) *Keep weight Light across...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10x 25′ Shuttles 10 Ring Rows 10 Pushups Into… 1 ROUNDS 5 Shuttle Runs 5 BB Push Press 5 BB Bent Over Rows, 10 Banded Tricep PushDowns 5 Floor Climbs Strength – All Push Press (3×5*) *Keep weight Light across all...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10x 25′ Shuttles 10 Ring Rows 10 Pushups Into… 1 ROUNDS 5 Shuttle Runs 5 BB Push Press 5 BB Bent Over Rows, 10 Banded Tricep PushDowns 5 Floor Climbs Strength – All Push Press (3×5*) *Keep weight Light across all...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 40 Line hops 10 Air Squats 10 Good Mornings Into… 1 ROUND 50 Single Unders 10 Narrow Air Squats 20 Glute Bridge March Into… 1 ROUND 50 Single Unders OR Double Unders 10/10 Rig Assist Pistol 10 Empty Bar Deadlifts Strength...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 40 Line hops 10 Air Squats 10 Good Mornings Into… 1 ROUND 50 Single Unders 10 Narrow Air Squats 20 Glute Bridge March Into… 1 ROUND 50 Single Unders OR Double Unders 10/10 Rig Assist Pistol 10 Empty Bar Deadlifts Strength...Read More