BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) *PARTNER WARM-UP* (Partners will switch when P2 completes listed exercises) 2 ROUNDS P1: Row P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck Ups Into… 2 ROUNDS P1: Row P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows Partner Workout – All AMRAP x 30 MINUTES* (AMRAP – Rounds and Reps) 120/100 Cal Row 100 Box Jumps (Athlete Choice) 80 Toes to Bar 60 Pull-Ups or Ring Rows *P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps) Solo Workout Option – All AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Row 40 Box Jumps 30 Toes to Bar 20 Pull-Ups Ring Rows (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 BB Calf Smash 10/10 SLOW Rower...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 100m Jog 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press 5/5 Leg Swings (front to back) Into… 1 ROUND 100m Run 10 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 5/5 Leg Swings (side to side) Into… 1 ROUND 100m Sprint 10 Alt. DB Up-Downs 10 Alt. OH/FR Lunges 10 Alt. DB HP Snatches :30/:30 Calf Stretch Strength – All Push Press (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Workout – Performance 3 SETS** (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 100m Run 6 Single DB Overhead Alt. Lunges (50/35)* 4 Alt. DB Devils Press *Perform 3 Reps with DB OH on L-side then 3 Reps DB OH on R-side. **Pick up where...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 SETS MOBILITY 4/4 Half Kneeling Ankle Rocks 8 Kang Squats 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… AMRAP x 6 MINUTES* 8 Calf Raises 30 Single Unders 8 Alt. Elbow Punches 8 Air Squats *At 3:00, switch to 15 Double Unders, 8 Muscle Cleans, and 8 Barbell Front Squats. Strength – All Back Squat (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Workout – Performance EMOM x 12 MINUTES (AMRAP – Reps) 6 Front Squats (135/95) + 10 Double Unders* -Rest w/ Time Remaining- *Bar comes from the floor. Increase Double Unders by 5 Reps every round…10,15,20 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pipe Around the Worlds 10 Arm Haulers 8 Push-Up to Pike 8/8 Single Leg Glute Bridge-Ups Into… 1 ROUND 10 PVC Pipe Pass Throughs 10 Arm Haulers 8 Ring Rows 8 Snatch Grip Deadlifts Into… 1 ROUND 10 PVC Pipe Cuban Press 10 Arm Haulers :15/:15 Top and Bottom Ring Support 8 Hang Muscle Snatch Skill – All EMOM x 10 MINUTES (No Measure) MIN 1 – 2 Power Snatch* MIN 2 – Reps of Gymnastics** *Start Moderate and build slightly past workout weight. **Gymnastics Options… 3-5 SLOW Ring Rows 3-5 Strict Pull-Ups 1-3 Burpee Up-Down Pull-Ups 1-3 Ring Muscle-Ups (No Measure) Workout – Performance 15 ROUNDS FOR TIME (Time) 1 Power Snatch (185/135) 2 Ring Muscle-Up (Score is Time) KG BB: (85/60) Workout – Fitness 15 ROUNDS FOR TIME (Time) 1 Power Snatches...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) Bike Tabata (:20 ON / :10 OFF) x 8 SETS -Goal is to go from EZ pace to Workout Pace by last round- Into… 2 ROUNDS 10 Box Step Overs 10 Up-Downs 10 DB Bent Over See-Saw Rows* 10 Alt. DB/KB Suitcase DL *Switch to DB Slides in round 2 Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Bike 40 Box Step-Overs (Athlete Choice) 30 Up-Downs 20 No Push-Up DB Renegade Rows (Athlete Choice) 100m DB/KB Suitcase Carry (Athlete Choice) (Score is Rounds + Reps) Partner Finisher – All AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 100 Russian Twists *P1 completes the Russian Twists while P2 holds a Plank. Once reps are completed athletes switch. (Score is Rounds + Reps)Read more