BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into.. :30/:30 Banded Ankle Distractions :30/:30 Banded Lateral Hip Distraction :30/:30 Banded Anterior Hip Distractions Into… 2 ROUNDS 30 Single Unders 5/5 Hip Airplanes 10/10 Adductor Rocks 5/5 Staggered Stance Good Mornings 5/5 Reverse Lunge to High Knee Jump Into… 200m Time Trial Workout – Performance EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 200m Run MIN 2 – 50 Double Unders MIN 3 – 200m Run MIN 4 – Max Alt. Lunges MIN 5 – Rest (Score is Total Lunges) Workout – Fitness EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 150m Run MIN 2 – 100 Single Unders MIN 3 – 150m Run MIN 4 – Max Alt. Lunges MIN 5 – Rest (Score is Total Lunges) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :40...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 PVC Pass Through 10 Scap Pull-Ups 10 Ring Rows Into… 1 ROUND 200m Run 10 PVC Around the Worlds 10 Kip Swings 10 Ring Rows OR 3 Slow Low Ring Turnovers Into… 1 ROUND 200m Run 6 Hang Muscle Snatch 6 Overhead Squats 6 Big Kip Swings Extended Warm-Up – All 4 SETS (No Measure) 1-2 Pulling Options* 2-3 Snatches** *Options… Ring Rows Up-Down Pull-Ups Ring Muscle-Ups **Option for Squat or Power. Build up to or past Workout Weight. -Rest As Needed b/t Sets- (No Measure) Benchmark Workout – Performance Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb Benchmark Workout – Fitness “AMANDA (FITNESS)” (Time) FOR TIME 9-7-5 Up-Down Pull-Up Power Snatch (135/95) (Score is Time) KG BB: (60/42.5) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure)...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups 10 Alt. DB Goblet Lunges 10 Alt. Dead Bugs 5/5 Hand Over Hand Ring Rows (switch top hand at 5) into… 2 ROUNDS 8 Box Jumps 8 Alt. DB Suitcase Step-Ups (switch hands at 4) 8 Sit-Ups 4 Strict Knee Raises Workout – Performance AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 20 Box Jumps (24/20) 20 Sit-Ups 6 DB Farmers Alt. Box Step-Up (50/35)* 2 Rope Climbs *Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on. (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 20 Box Jumps (20) 20 Sit-Ups 6 DB Farmers Alt. Box Step-Up (35/20)* 6 Strict Knees to Chest *Reps increase by 4 each round. EX: RND...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Empty Barbell GoodMornings 10 Alt. Bird Dogs 5 Cat/Cows into… AMRAP x 5 MINUTES 5 PVC 3-Point Contact Drill* 10 Air Squats to Med. Ball 5/5 Med. Ball Around the Worlds 10 Med. Ball Deadlifts *Place PVC behind with one hand at the top and the other toward the bottom. As you hinge (hips back / torso forward), maintain 3 points of contact on the PVC: head / middle of shoulders / hips! Strength – All Deadlift (3-3-3-3-3*) *Start Moderate and end Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 50 Wall Balls (20/14) 25 Deadlifts (185/135) 40 Wall Balls 20 Deadlifts 30 Wall Balls 15 Deadlifts (Score is Time) KG WB: (9/6) KB BB: (85/60) Workout – Fitness FOR TIME (Time) 40 Wall Balls (14/10) 20 Deadlifts...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 5/5 Split Squats 8 Scap Push-Ups + 8 Shoulder Taps :20 Tuck Hold Into… 1-2 ROUNDS (Time Remaining) 1:00 Cardio Choice 10 Alt. Step-Ups 10 Single DB Floor Press :20 Hollow Hold Workout – All AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 30/25 Cal Row, Bike, Ski 20 Alt. Box Farmers Step-Ups (Athlete Choice) 15 Hollow Rocks or Tuck Rocks 30/25 Cal Row, Bike, Ski 20 DB Floor Press (Athlete Choice) 15 Hollow Rocks or Tuck Rocks (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) :30/:30 Banded Ankle Distraction (Box Optional) 10 Narrow Stance Squats 5/5 Single Leg Box Negatives 15 Heel Elevated Glute Bridge-Ups -Rest as Needed b/t Sets- (No Measure)Read more