BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 5/5 Single Leg Forward Swings 5/5 Single Leg Side Swings 10 Kang Squats 1:00 Row* Into… 1-2 ROUNDS (TIME PERMITTING) 8 Barbell RDL’s 8 Barbell High Pulls 8 Barbell Muscle Cleans 10 Alt. Elbow Punches 40 Single Unders** *2nd Set: Workout Pace **2nd Set: Switch to 25 Double Unders Strength – All EMOM x 12 MINUTES* (Weight) 1 Hang Clean + 1 Clean *Start Mod-Light and build to Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 42 Double Unders 21/16 Cal Row 12 Hang Power Cleans (115/75) (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 84 Single Unders 16/13 Cal Row 12 Hang Power Cleans (75/55)...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) LINE DRILLS (25’ EACH) Knees to Chest Heels to Butt Toe Walk Heel Walk Toy Soldiers Figure 4 Walking Lunge + Twist High Knees Butt Kickers SL High Knee (R) SL High Knee (L) Straight Leg Run Side Shuffle (Down + Back) into… 3 ROUNDS 100m Run 8 Bent Arm Banded Pull-Apart 6/6 Split Squat 4 Push-Up* *2nd Round perform 4 Up-Downs 3rd Round perform 4 Burpees Partner Workout – All IN TEAMS OF 2… (AMRAP – Reps) ON A 25:00 RUNNING CLOCK…* 1 Mile Run 200 Push-Ups 100 DB Goblet Alt. Lunges (Athlete Choice) Max Synchro Burpees in Time Remaining… *Run is performed together. Partition the Push-Ups and Goblet Lunges as needed…P1 works while P2 rests. Synchro Burpees must be completed together. (Score is Total Synchro Burpees) Solo Workout Option – All AMRAP x 25 MINUTES (AMRAP...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND (MOBILITY PREP) 6 Slow BB Jefferson Curls 6 Groiners + ½ Split 6 Slow Cat/Cow into… 2 ROUNDS 1:00 Bike* 6/6 Single Leg RDL** 12 Alt. Deadbugs 12 BW Good Mornings** *2nd Round: Workout Pace **2nd Round: Use empty barbell Strength – All Deadlift (3×5*) *Build to a Heavy weight and stay at the same weight across all sets. This should be above workout weight. (Score is Weight) Workout of the Week – Performance “THE BEAR’S NECESSITIES (PERFORMANCE)” (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 5 Deadlifts (315/205) 15/12 Cal Bike (Score is Rounds + Reps) KG BB: (143/93) Workout of the Week – Fitness “THE BEAR’S NECESSITIES (FITNESS)” (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 5 Deadlifts (205/145) 12/10 Cal Bike (Score is Rounds + Reps) KG BB: (93/65) Optional Cool...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Groiners 20 Mountain Climbers 30 Shoulder Taps Into… 1 ROUND 10 Box Step Ups 10 Scap Pull Ups 10 Kip Swings 5 Push Up to Pike Into… 1 ROUND 10 Box Jumps 10 Kipping Knees to Chest 10 Tempo Strict Press (31×1) Strength – All Push Press (5-5-5-5-5*) *Start Light and build to Mod-Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 40 Box Jumps (24/20) 30 Toes to Bar 20 Push Press (135/95) 20 Box Jumps (30/24) 15 Toes to Bar 10 Push Press (Score is Time) KG BB: (60/42.5) Workout – Fitness FOR TIME (Time) 40 Box Jumps (20) 30 Toes to Something 20 Push Press (95/65) 20 Box Jumps (24/20) 15 Toes to Something 10 Push Press (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS FOR...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1-2 ROUNDS (Time Permitting) 10 Air Squats 10 Jumping Air Squats 10 Cal Row Workout – Performance EVERY 3:00 x 5 SETS (Calories) 50 Air Squats Max Cal Row w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Cals) Workout – Fitness EVERY 3:00 x 5 SETS (Calories) 40 Air Squats Max Cal Row w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Cals) Finisher – All 3 SETS (No Measure) 25 Ring Rows 10/10 Single Arm DB Bent Over Row 20 Alt. DB Slides -Rest As Needed b/t Sets- (No Measure)Read more