BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS (GENERAL WARM-UP) 8/6 Cal Bike 6 Yoga Push-Ups :30/:30 Single Arm KB Suitcase Hold 12 Russian KB Swings Into… 2 ROUNDS (SPECIFIC WARM-UP) 7 Barbell Clean Deadlift 7 Barbell Muscle Clean 7 Barbell Front Squat 7 Barbell Split Jerk Stance Strict Press* *Change to Split Jerk Stance Push Press on the second set. Strength – All Clean and Jerk (3-3-3*) *Start Light and end Moderate. This is a Deload Week. Option for Squat or Power. (Score is Weight) Week 5 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 200m DB Farmers Carry (50/35) 30 Hang Power Clean & Jerks (95/65) 60/50 Cal Bike 30 Hang Power Clean & Jerks 200m DB Farmers Carry (Score is Time) KG DB: (22.5/15) KG BB: (42.5/30) Workout – Fitness FOR TIME (Time) 200m DB Farmers Carry...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 12 Toe Touch Jumping Jacks 10 Alt Deadbugs 8/8 SL Glute Bridge Ups 6 Up-Downs w/ Pause :20 Plank Hold (RND 2: Hollow Hold) Into… 2 ROUNDS :30 Cardio Choice 30 Single Unders (RND 2: High Singles) 10 KB Deadlifts (RND 2: R KBS) 10 Sit-Ups 5 Up-Downs Workout – All 3 SETS FOR QUALITY (No Measure) 3:00 Row, Bike, or Ski 10 Up-Downs 20 Russian KB Swings (Athlete Choice) 30 Sit-Ups 40 Crossover Single Unders* 1:00 Static Hold** -Rest 1:00 b/t Sets- *Option for 80 Single Unders **Static Hold Options… Plank Hold Side Plank Hold (:30/ea side) Wall Handstand Hold Tuck or Hollow Hold Deadhang Hold (No Measure) Optional Finisher – All 3 SETS (:40 ON/ :20 OFF)* (No Measure) MOVT 1 – DB Deadbugs MOVT 2 – Alt. DB Slides *1 SET = MOVT 1+...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Cossack Squats 6 Cat Cow 10/10 Adductor Rocks Into… 1 ROUND 200m Run 10 Bootstrappers 6 Push-Up to Pike 5/5 Split Squats Into… 1 ROUND 200m Run 10 Air Squats 6 Hand-Release Push-Ups 10 Walking Lunges Hero Workout – Performance Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here Hero Workout – Fitness LOREDO (FITNESS) (Time) 6 ROUNDS FOR TIME 18 Air Squats 18 Push-Ups 18 Walking Lunges 400m Run (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 28 MINUTES* 50 Air Squats 50 Push-Ups 50 Walking Lunges 400m Run *The 400m Run...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 10 PVC Pass Throughs 10 PVC Snatch Deadlifts 5 Squats + 5 Jumping Squats + 5 PVC OHS Into… SPECIFIC WARM-UP 10 Step-Overs 8 Jump Tucks 6 Box Jump-Overs 10 Scap Pull-Ups 8 Slow Kips 6 Small Kip Swings Strength – All Snatch (5×1*) *Goal is 80-90% or Heavy. Option for Squat or Power. (Score is Weight) Week 4 of 6 Strength | Olympic Lifting Cycle Workout – Performance EVERY 2:00 x 6 SETS (Time) 4 Power Snatches (135/95) 6 Chest to Bars 8 Box Jump Overs (24/20) -Rest w/ Time Remaining- (Score is Slowest Set) KG BB: (60/42.5) Workout – Fitness EVERY 2:00 x 6 SETS (Time) 4 Power Snatches (95/65) 6 Jumping Pull-Ups 8 Box Jump Overs (20) -Rest w/ Time Remaining-...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 200/150m Row (RPE 5-6) 5 Inch Worm + Push-Up 10 Alt. Groiners 5 Cat Cows Into… 2 ROUNDS 200/150m Row (RPE 7-8) 5 Slinkies* 20 Alt. Mountain Climbers 10 Alt. Hip 90-90s *Touch your toes and walk your hands out, as you would for an Inch Worm. When you reach the Plank position, jump your feet to your hands, as you would for an Up-Down/Burpee. Stand up and repeat the process. Workout – All EMOM x 24 MINUTES (AMRAP – Reps) MIN 1&2 – 500/400m Row MIN 3 – Max Burpees to Target* MIN 4 – Rest *Target is ideally 6″ above standing reach. (Score is Lowest Burpees) Cool Down – All ON A 6:00 RUNNING CLOCK… (No Measure) Foam Roll Upper Back & Shoulders (No Measure)Read more