BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Jog 10 Leg Swings Forward + Back (ES) 10 Leg Swings Cross Body (ES) 10 Floor Scrapers 10 Calf Raises 10 Glute Bridge Raises 10 Dead Bugs Into… 2 ROUNDS 6 Pause Up-Downs (2nd RND: No pause) 6/6 Ankle Rolls In 6/6 Ankle Rolls Out 10 Sec High Knees 10 Sec Butt Kickers 10 Sit Ups Workout – All EMOM x 30 MINUTES (AMRAP – Reps) MIN 1 – 15 Up-Down to Target* MIN 2&3 – 400m Run MIN 4 – Max Sit-Ups MIN 5 – Rest *Target ideally is 6″ above standing reach. (Score is Total Sit-Ups) Optional Cool Down – All 1-2 SETS FOR QUALITY (No Measure) 200m Cool Down Walk 10 Cat/Cows :30/:30 Side Plank -Rest as Needed b/t Sets- (No Measure)Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 50 Russian KB Swings (53/35) 25 Box Jumps (30/24) (Score is Time) KG KB: (24/16) Workout – Fitness 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 40 Russian KB Swings (35/26) 20 Box Jumps (24/20) (Score is Time) KG KB: (16/12) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 80/65 Cal Row 60 Russian KB Swings (Athlete Choice) 40 Box Jumps (Athlete Choice) *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) Finisher – All EMOM x 8 MINUTES (No Measure)...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS (:20 ON/ :10 OFF): Air Squats Alt. Shoulder Taps Hollow Rocks Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 8 Scap Pull-Up (:02 Pause @ Top/Bottom) 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength – All Back Squat (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Back Squat* ) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 8 MINUTES (AMRAP – Reps) 21-15-9* DB Thrusters (50/35) Chest to Bars *If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over. (Score is Total Reps) KG DB:...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 400m Run Into.. 1 ROUND 10 Good Mornings 10 Tuck Ups 10 Toe Touch Jumping Jacks Into… 1 ROUND 10 Barbell Good Mornings + 10 Elbow Punches 10 V-Ups 50 Single Unders Into… 1 ROUND 10 Hang Muscle Cleans + 8 Front Squats 10 Kip Swings + 8 Strict Knees to Chest 50 Single Unders Or Double Unders Strength – All EVERY 1:30 x 6 SETS* (Weight) 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean *Start Light-Moderate and build past workout weight. (Score is Weight) Workout of the Week – Performance “TRICK OR TREAT (PERFORMANCE)” (Time) FOR TIME 150 Double Unders 40 Toes to Bar 20 Power Clean (155/105) 100 Double Unders 30 Toes to Bar 15 Hang Power Clean 50 Double Unders 20 Toes to Bar 10 Hang Squat Clean (Score is...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Bike (Easy Pace) MIN 2 – Yoga Push-Ups MIN 3 – Kang Squat MIN 4 – Dead Hang Into… AMRAP x 6 MINUTES* 10/8 Cal Bike 6 Up-Down 6 Push-Ups :20 Hollow Hold *At 3:00, switch to 6 Burpees, 6 Pike Push-Ups, and 12 Hollow Rocks. Skill – All 4 SETS (No Measure) :20-:30 Wall HS Hold 16-20 Pike or Wall Facing Shoulder Taps :30 Wall Hollow Body Hold -Rest As Needed b/t Sets- (No Measure) Workout – Performance EVERY 3:00 x 5 SETS (AMRAP – Reps) 25/20 Cal Bike 12 Burpees Max Handstand Push-Ups w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Handstand Push-Ups) Workout – Fitness EVERY 3:00 x 5 SETS (AMRAP – Reps) 20/15 Cal Bike 10 Burpees Max DB Shoulder...Read more