BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) DYNAMIC RUNNING WARM-UP 100m Run 50’ High Kicks + 50’ Cherry Pickers 50’ Knee Hugs + 50’ Heel Grabs 50’ Figure 4 Stretch + 50’ Side Lunges Into… 100m Run 50’ High Knees + 50’ Butt Kickers 100’ Skip 50’ High Skips + 50’...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) DYNAMIC RUNNING WARM-UP 100m Run 50’ High Kicks + 50’ Cherry Pickers 50’ Knee Hugs + 50’ Heel Grabs 50’ Figure 4 Stretch + 50’ Side Lunges Into… 100m Run 50’ High Knees + 50’ Butt Kickers 100’ Skip 50’ High Skips + 50’...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) DYNAMIC RUNNING WARM-UP 100m Run 50’ High Kicks + 50’ Cherry Pickers 50’ Knee Hugs + 50’ Heel Grabs 50’ Figure 4 Stretch + 50’ Side Lunges Into… 100m Run 50’ High Knees + 50’ Butt Kickers 100’ Skip 50’ High Skips + 50’...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Jumping Air Squats 4/4 Single Arm Ring Rows 8 Barbell Strict Press 8 Up-Downs Into… 1 ROUND 8 Slow Barbell Front Squats 8 Ring Rows or 4-8 Strict Pull-Ups 8 Barbell Push Press (Slow Lower) 8 Burpees Extended Warm-Up – All...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) MOBILITY WARM-UP (Optional) 4/4 Adductor Rock Back 4 Yoga Push-Ups 1:00 Squat Hold 8 Slow Alt. Samson Lunges 8 Slow Squat Therapy Reps Then Complete… 2 ROUNDS 8 Jumping Air Squats 4/4 Single Arm Ring Rows 8 Barbell Strict Press 8 Up-Downs Into… 1...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Jumping Air Squats 4/4 Single Arm Ring Rows 8 Barbell Strict Press 8 Up-Downs Into… 1 ROUND 8 Slow Barbell Front Squats 8 Ring Rows or 4-8 Strict Pull-Ups 8 Barbell Push Press (Slow Lower) 8 Burpees Extended Warm-Up – All...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) :30 Bike Legs Only :30 Arms Only 1:00 Bike (Arms and Legs) Into… 2 ROUNDS 30 Single Unders 20 Glute Bridges 10 Calf Raises + 10 Tib Raises 10 Bodyweight Good Mornings Into… 1 ROUND :30 Double Under practice :20 Hard Bike Effort* 10...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) :30 Bike Legs Only :30 Arms Only 1:00 Bike (Arms and Legs) Into… 2 ROUNDS 30 Single Unders 20 Glute Bridges 10 Calf Raises + 10 Tib Raises 10 Bodyweight Good Mornings Into… 2-3 ROUNDS (Time Permitting) :30 Double Under practice :20 Hard Bike...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) :30 Bike Legs Only :30 Arms Only 1:00 Bike (Arms and Legs) Into… 2 ROUNDS 30 Single Unders 20 Glute Bridges 10 Calf Raises + 10 Tib Raises 10 Bodyweight Good Mornings Into… 2 ROUNDS (Time Permitting) :30 Double Under practice :20 Hard Bike...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 8/8 Kettlebell DL 5 Scap Push-Up + :30 Plank Into… 2 ROUNDS 100m Run 5 Tempo Push-Up (31X1) 8/8 Single Arm Kettlebell Swing 5 Scap Pull-Ups + :30 Bar Hang Workout – Performance AMRAP x 24 MINUTES (AMRAP – Rounds...Read More