BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 5 Inchworms w/ Push Up 5/5 Moose Antlers 10 Scap Push Ups 10 Alt Piked Toe Taps 10 Alt Groiners 10 Good Mornings Into… 2 ROUNDS 6 Up-Downs (RND 2: Burpees) 6 DBL DB Deadlifts 6 DBL DB Hang Cleans 6 DBL DB Strict Press (RND 2: Push Press) 6 Alt DB Step Ups (RND 2: DB Step Ups) Strength – All Shoulder Press (5-5-5-5 Tempo Strict Press (31X1)* ) *Start Light and Build to Moderate. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Workout – Performance FOR TIME (Time) 10 DBL DB Ground to Overhead (50/35) 20 DB Burpees 30 DB Farmer Alt. Box Step-Ups (24/20) 40 DB Push Press 50 Burpees* *Final 50 Burpees performed with...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cal Bike (RPE 5) 10 Jumping Jack Toe Touches 10 SLOW Alt. Dead Bugs :20/:20 Standing Calf Stretch into… 2 ROUNDS 5 Cal Bike (RPE 7) 20 Single Unders 10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 50/40 Cal Bike 50 Sit-Ups 125 Double Unders (Score is Rounds + Reps) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/35 Cal Bike 40 Sit-Ups 80 Jumping Jacks* *Option for 200 Single Unders or 1:30 Double Under Attempts. (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Wide-Grip Curls 15-20 DB Bent Over Row 20-25 Half Kneeling Banded Rows -Rest As Needed b/t Sets- (No Measure)Read more

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 10 Air Squats 10 Scap Pull-Ups 10 Ring Row 5 Hang Power Clean 10 Elbow Punches 200m Run Into… 1-2 ROUNDS 10 Jumping Air Squat 5 Pull-ups / Ring Rows 7 Power Cleans Hero Workout – Performance Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run KG BB: (60/42.5) Hero Workout – Fitness HOTSHOTS 19 (FITNESS) (Time) 6 ROUNDS FOR TIME 30 Air Squats 19 Power Cleans (95/65) 7 Ring Rows 400m Run (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 Empty Barbell Quad Smash 10 Alt. Wrist Push-Ups 10 SLOW Arm Haulers -Rest as Needed b/t Sets- (No Measure)Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 10 Banded Bent Over Rows 8 Plank to Pikes 6/6 Split Squats 4 BB Strict Press Into… AMRAP x 4 MINUTES 10 Alt. Walking Lunges 8 Banded Pull Aparts 6 BB Push Press 4 Up Downs Strength – All Bench Press (10-8-6-4 Narrow Grip Bench Press*) *Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip. Perform 15-20 Banded Pull-Aparts after each set. (Score is Weight) Workout – Performance 2 SETS (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 24 Walking Lunges 16 Burpees 8 Push Press (115/75) -Rest 2:00 b/t Sets- *Start from the beginning of each AMRAP. (Score is Lowest Rounds + Reps) KG BB: (52.5/35) Workout – Fitness 2 SETS (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 18 Walking Lunges 12 Burpees 8 Push Press (75/55)...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 4 ROUNDS* :15 Scap Pull-Ups** :15 Burpees :15 Sumo Stance Good Mornings :15 Sumo Air Squats *1 Round = all 4 movements **In 3rd & 4th rounds, switch to Kip Swings Into… 2 ROUNDS 5 Empty Barbell Deadlifts :15 Hollow Hold + :15 Superman Arch Hold 5 Empty Barbell Sumo Deadlifts 10 Kipping Knee or Straight Leg Raises* *In 2nd round, switch to Toes to Bar/Something Extended Warm-Up – All EVERY 2:00 FOR 4 SETS (No Measure) 3-5 Sumo Deadlifts* + 1 Rep of Gymnastics Complex *Start Moderate-Heavy & Build to Workout Weight. Options for Complex… 2 Toes to Bar + 1 Bar Muscle-Up Or… 2 Toes to Something + 1 Pull-Up (No Measure) Workout – Performance ON A 15:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 75 Toes to Bar -Immediately Into- AMRAP w/ Time Remaining… 1-2-3-and so...Read more