BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Metcon (No Measure) 2 ROUNDS (GENERAL WARM-UP)* 10 Alt. Samson Lunges 5 Slow Yoga Push-Ups 10 Air Squats 10 Alt. Box Step-Overs *For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs. Into… 2 ROUNDS (SPECIFIC WARM-UP) 5 Snatch Grip Deadlift 5 High Pulls 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats 5 Drop Snatches (Quarter or Full Depth) Strength – Performance “NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight) ON A 20:00 RUNNING CLOCK… Build to A Heavy Complex… 1 Snatch + 2 Overhead Squats + 1 Hang Snatch (Score is Weight) NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22) Strength – Fitness “NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight) ON A 20:00 RUNNING CLOCK… Build to A Heavy Complex… 2 Power Snatch + 2 Hang Power Snatch (Score...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 15 Toe Touch Jumping Jacks 8 Alt. Samson Lunges 15 Hollow Rocks 15 Arch Rocks :45 Dead hang Into… 1 ROUND 10 Up-Downs 10 Body Weight Lunges 5 Hang Muscle Cleans 10 Elbow Punches 10 Tuck-Ups 12 Scap Pull-Ups into… 1 ROUND 10 Burpees 5 Hang Power Cleans 10 Alt. Front Rack Lunges 10 Alt. V-Ups Extended Warm-Up – All EVERY 3:00 x 3 SETS (No Measure) 10-12 Alt. Toes to Bar or Toes to Something 8 Front Rack Lunges* *Start Light and build up to or slightly past workout weight. (No Measure) Workout – Performance FOR TIME (Time) 10-8-6-4-2-4-6-8-10* Front Rack Alt. Lunges (135/95) 20-16-12-8-4-8-12-16-20 Toes to Bar *Complete 10 Burpees after each Full Round. (Score is Time) KG BB: (60/42.5) Workout – Fitness FOR TIME* (Time) 10-8-6-4-2-4-6-8-10 Front Rack Alt. Lunges (95/65) 20-16-12-8-4-8-12-16-20 Toes...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into 2 ROUNDS 10 Air Squats 10 Cossack Squat 5 Push up to Pike 5 Scap Pull-ups 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 Back Squat (3×5*) *Keep weight Light across all Sets. This is a Strength-Cycle Reset Week. (Score is Weight) Week 5 of 6 Strength | 5-3-1 Cycle Benchmark Workout – Performance Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Benchmark Workout – Fitness “JACKIE (FITNESS)” (Time) FOR TIME 750/600m Row 40 Thrusters (45/35) 30 Jumping Pull-Ups (Score is Time) KG BB: (20/15) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell...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 – All Push Press (3×5*) *Keep weight Light across all Sets. This is a Strength-Cycle Reset Week. (Score is Weight) Week 5 of 6 Strength | 5-3-1 Cycle Workout – All EMOM x 21 MINUTES (AMRAP – Reps) MIN 1 – :45 Reps of 25′ Shuttle Runs MIN 2 – :45 Push-Ups MIN 3 – 1,2, or 3 Rope Climbs* *Rope Climbs do not count toward total reps. (Score is Total Reps) Optional Cool Down – All FOR QUALITY (No Measure) 5:00 Foam Roll or Barbell Smash of Choice (No Measure)Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 40 Line hops :30/:30 Knee Over Toe Lunge Stretch 10 Good Mornings Into… 1 ROUND 50 Single Unders 10 Air Squats 20 Glute Bridge March Into… 1 ROUND 50 Single Unders OR Double Unders 10 Narrow Air Squats 10 Empty Bar Deadlifts Strength – All Deadlift (3×5*) *Keep weight Light across all Sets. This is a Strength-Cycle Reset Week. (Score is Weight) Week 5 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 40 Double Unders 20 Alt. Pistols 10 Deadlifts (185/135) (Score is Rounds + Reps) KG BB: (85/60) Workout – Fitness AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 80 Single Unders 20 Heel Elevated Narrow Air Squats 10 Deadlifts (135/95) (Score is Rounds + Reps) KG BB: (60/42.5) Optional Cool Down – All...Read more