BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 EZ Rowing 10 Wide Stance Good Morning 10 Air Squat 10 PVC Pass Through 10 BTN PVC Press 10 BTN PVC Elbow Punches Into… 1 ROUND 250 M Row 7 Hang Power Clean 7 Front Squats 7 Hang Power Snatch 7 OH Squats Strength – Performance Overhead Squat (ON AN 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Overhead Squat ) (Score is Weight) Strength – Fitness Front Squat (ON AN 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Front Squat ) (Score is Weight) Workout – Performance FOR TIME (Time) 1000/800m Row 50 Overhead Squats (95/65) 1000/800m Row (Score is Time) KG BB: (42.5/30) Workout – Fitness FOR TIME (Time) 750/600m Row 50 Front Squats (95/65) 750/600m Row (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure)...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS (3:00) :30 Bike Legs Only :30 Bike Arms Only :30 Bike (Both) Into… 1 ROUND 10 Alt. Groiners 10 Squat Jumps 10 Shoulder Taps Into… 1 ROUND 10 Alt. Box Step-Ups 6 Broad Jumps 10 Alt. Bird Dogs Into… 1 ROUND 10 Box Jumps 10 Jumping Lunges 10 Sit-Ups Workout – Performance EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – 20/15 Cal Bike MIN 2 – 20 Box Jumps (24/20) MIN 3 – Max Sit-Ups* MIN 4 – Rest *Option for GHDs. (Score is Total Sit-Ups) Workout – Fitness EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – 15/12 Cal Bike MIN 2 – 15 Box Jumps (20) MIN 3 – Max Sit-Ups MIN 4 – Rest (Score is Total Sit-Ups) Finisher – All 3 SETS (No Measure) 25 Banded Dante Rows 25 Banded...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 3 Inch Worms 6 Up-Downs 6 Jumping Squats 6/6 DB OH Press :30 Alt. Deadbug Into… 2 ROUNDS 12 PVC Pass Throughs 6 Burpees 6/6 DB Deadlift 6/6 DB Hang Snatch Strength – All EVERY 1:30 x 8 SETS (Weight) 1 Power Snatch + 2 Hang Snatch* *Start Light and end Moderate-Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance FOR TIME (Time) 100 Alt. DB Devils Press (50/35) (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 100 Alt. DB Devils Press (35/20) (Score is Time) KG DB: (15/10) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 Couch Stretch 10/10 Seated Single Leg Lifts 10 Seated Double Leg Lifts 20 Glute Bridge-Ups -Rest as Needed b/t Sets- (No Measure)Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) RUNNING DRILLS Walking Knee Hug Walking Quad Stretch Hamstring Scoop Stretch Duck Walk High Knees Butt Kickers Into… 2 SETS 100m Run 6 Scap Pull-Ups 6 Kip Swings 6 Alt. Lunges Into… 1-2 SETS 100m Run 6 Big Kip Swings 6 Narrow Stance Air Squats Workout – Performance 4 SETS (Time) 400m Run 25 Pull-Ups 20 Alt. Pistols -Rest 2:00 b/t Sets- (Score is Slowest Set) Workout – Fitness 4 SETS (Time) 300m Run 25 Ring Rows 20 Air Squats -Rest 2:00 b/t Sets- (Score is Slowest Set) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 15 Tib Raises 20 Alt. 90-90 Hip Rotations -Rest as Needed b/t Sets- (No Measure)Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10/10 Leg Swings Forward + Backwards 10/10 Leg Swings Side to Side 10 Tib + Calf Raises 5 Bootstrappers Into… 2 ROUNDS 50 Single Unders* 10 Glute Bridge Raises 10 Deadbugs 10 RDLs *RND 2: Optional 25 Double Unders Strength – All Deadlift (5×5 Tempo Deadlifts (31X1)*) *Use the same Moderate weight for all sets. Remember Reading Tempo… 1st Number is ‘Descending Phase of the Movement’ 2nd Number is ‘Down Static Position’ 3rd Number is ‘Ascending Phase of the Movement’ 4th Number is ‘Up Static Position’ (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 35 Double Unders* 10 Deadlifts (185/135) *Option for Unbroken Double Unders. (Score is Rounds + Reps) KG BB: (85/60) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)...Read more