BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Slow KB Deadlift 8 KB Upright Rows 8 Up-Downs 8 Tuck-Up or V-Up 8 Kip Swings Into… 2 ROUNDS 5 Burpees 5 Kipping Knee Raise 10 American KB Swings Workout – All 2 SETS (AMRAP – Rounds and Reps) AMRAP x...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) LINE DRILL WARM-UP* Alt. Knee Hug Stretch Alt. Hamstring Sweep Toe Walk Heel Walk Karaoke *25ft out and back / each Into… 3 ROUNDS 100m Run 4 Alt. Groiner w/ Thoracic Twist 4 “Slow” Air Squats + 4 Jumping Air Squats 8 Alt. Elbow...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Single Unders 10 PVC Pass Thrus 10 Snatch Grip PVC RDLs 10 Pike Shoulder Taps 6 Push-Ups to Pike Into… 2 ROUNDS :30 Double or Single Under Practice 7 Snatch Grip Deadlifts* 7 Snatch Grip Upright Rows* 7 Behind the Neck...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Single Unders 10 PVC Pass Thrus 10 Snatch Grip PVC RDLs 10 Pike Shoulder Taps 6 Push-Ups to Pike Into… 2 ROUNDS :30 Double or Single Under Practice 7 Snatch Grip Deadlifts* 7 Snatch Grip Upright Rows* 7 Behind the Neck...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 1 (RPE 3-4) 5 Inch Worms 10 Alt. Dead Bugs 5 DBL KB/DB Deadlifts :30 Farmers Hold Into… 2 ROUNDS 1:00 Cardio Choice 2 (RPE 4-5) 5 Up-Downs 10 Sit-Ups 5 DBL KB/DB Hang Cleans :30 Front Rack Hold...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 MOBILITY ROUND 10 Cat Cows 20 Alt. Shoulder Taps 10/10 Lateral Monster Walks 10 Alt. Cossack Squats 5 Push-Up to Pike w/ Pause in Pike Into… 2 ROUNDS 10 Alt. SL Med Ball RDL 10 Med Ball Front Squats 10 Med Ball Push...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 MOBILITY ROUND 10 Cat Cows 20 Alt. Shoulder Taps 10/10 Lateral Monster Walks 10 Alt. Cossack Squats 5 Push-Up to Pike w/ Pause in Pike Into… 2 ROUNDS 10 Alt. SL Med Ball RDL 10 Med Ball Front Squats 10 Med Ball Push...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 8/6 Cal Bike 6/6 DB Goblet Split Squats 6 Push Up to Pike 6/6 SA Ring Rows 16 Russian Twist Into… 1 ROUND 8/6 Cal Bike 8 Alt Step Ups 8 Alt Pike Toe Taps 8 Glute Bridge 8 Scap Pull Ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 8/6 Cal Bike 6/6 Split Squats 6 Push Up to Pike 6/6 SA Ring Rows 8 Ring Scap Pull Ups Into… 1 ROUND 8/6 Cal Bike 8 Alt Step Ups 8 Alt Pike Toe Taps 8 Scap Pull Ups Into… 1-2 ROUNDS...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 400m Run/2:00 of Cardio Choice Into… 1 ROUND 8 Cat-Cow 10 Alt. Groiners 12 Deadbugs Into… 1 ROUND 8 Moose Antlers 10 Barbell Good Mornings 12 Alt. Bird Dogs Into… 1 ROUND 8 Barbell Strict Press 10 Barbell Clean Deadlifts :30 Hollow Hold Strength...Read More