BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 10 Groiners 40 Line Hops 10 Curtsy Lunges 10/10 Single Leg Line Hops Into… 1 ROUND 50 Single Unders 10 Lunges 10 Ring Rows Into… 1 ROUND 50 Single Unders 5/5 Lateral Lunges 10 Banded Straight Arm Lat PushDowns Into… 1 ROUND 50 Single Unders or Double Unders 10 Back Rack Lunges 10 Kip Swings Skill – All 4 SETS FOR QUALITY (No Measure) 12 Banded Straight Arm Lat Push Downs 8 Dynamic Kip Swings Reps of Pull Gymnastic Options* **Pulling Options… 6-8 Slow Ring Rows 4-6 Strict or Banded Strict Pull-Ups 2-4 Bar Muscle-Ups -Rest as Needed b/t Sets- (No Measure) Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 36 Double Unders 12 Back Rack Alt. Lunges (115/75) 6 Bar Muscle-Ups (Score is Rounds + Reps) KG BB: (52.5/35) Workout –...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 4 ROUNDS* :15 Toe Touch Jumping Jacks :15 Lunge + Twist :15 Jumping Squats :15 Burpees *1 RND = MOVT 1 – MOVT 4. into… SPECIFIC WARM-UP 1-2 ROUNDS (Time Permitting) 5 BB Clean Deadlifts 5 BB Upright Rows* 10 Elbow Punches 5 Hang Muscle Cleans 5 Strict Presses *RND 2 complete Hang High Pulls. Strength – All Clean and Jerk (EMOM x 10 MINUTES 1 Power Clean & Jerk*) *Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above. (Score is Weight) Benchmark Workout – Performance “THE CALI BEAR” (Weight) “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is Weight) KG BB:...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 SETS 10/8 Cal Bike (Easy Pace) 8 Lunge-Lunge-Squat* 8 Scap Pull-Ups :20 Dead Hang *Switch to 8 Alt. Step-Ups for the second set. Into… 2 SETS 10/8 Cal Bike (Moderate Pace) 8 Box Jumps @ 20in* 8 Ring Rows** *Switch to 4+4 Box Jumps (4 reps @ 24in and 4 reps @ 30in) for the second set. **Switch to 8 Vertical Ring Rows for the second set. Workout – All 3 SETS (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES* Reps Box Jumps** 10/8 Cal Bike 10 Strict Pull-Ups or 15 Ring Rows -Rest 2:00 b/t Sets- *Restart from the beginning of each AMRAP. **AMRAP 1= 15 Reps @20″ AMRAP 2= 10 Reps @24/20″ AMRAP 3= 5 Reps @30/24″ (Score is Lowest Rounds + Reps) Cool Down – All 2-3 SETS FOR QUALITY (No Measure) :30/:30...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Groiners + Twist 5 Tempo Air Squats (31X1) 10 Piked Shoulder Taps 5 Tempo Push Ups (31X1) Into… 2 ROUNDS 10/8 Cal Row 10 Air Squats (RND 2: Empty Bar Front Squat) 8 Kip Swings (RND 2: Kipping Knee Raises) 8 Push Up or Pike Push Up 8 Curtsy Lunges Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 60/50 Cal Row 50 Front Squats (115/75) 40 Toes to Bar 30 Handstand Push-Ups 20 Alt. Pistols (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Row 40 Front Squats (75/55) 30 Toes to Something 20 Hand Release Push-Ups 20 Narrow Stance Air Squats (Score is Rounds + Reps) KG BB: (35/25) Partner Workout...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wide Leg Good Mornings 10 Up/Downs 5 Push-Ups 10 Glute Bridge 10 KB Deadlift Into… 2 ROUNDS 5 Burpees + Push Up 10 Kettlebell Swings :45 Plank Strength – All Bench Press (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Bench Press ) (Score is Weight) Workout – Performance FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (70/53) Burpees to Target* *Target Ideally 6″ above standing reach. (Score is Time) KG KB: (32/24) Workout – Fitness FOR TIME (Time) 20-15-10-5-10-15-20 Russian KB Swings (53/35) Burpees (Score is Time) KG KB: (24/16) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell Quad Smash 100m EZ Row -Rest as Needed b/t Sets- (No Measure)Read more