BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 10 Alt. Step-Ups 10 Up-Downs 10 Ring Rows Into… 2 ROUNDS 100m Run 8 Box Jumps 6 Burpees 8/8 Hand Over Hand Ring Rows Skill – All ON AN 8:00 RUNNING CLOCK… (No Measure) Practice Rope Climbs* *Focus on fully opening the hips before repositioning the hands. (No Measure) Workout – Performance EMOM x 16 MINUTES (AMRAP – Reps) MIN 1 – 12 Box Jumps (30/24) MIN 2 – 15 Burpees MIN 3 – Max Rope Climbs MIN 4 – 100m Run (Score is Total Rope Climbs) Workout – Fitness EMOM x 16 MINUTES (AMRAP – Reps) MIN 1 – 10 Box Jumps (24/20) MIN 2 – 12 Burpees MIN 3 – Max Strict Pull-Ups MIN 4 – 100m Run (Score is Total Strict Pull-Ups) Optional Finisher – All EMOM x 6 MINUTES (No Measure)...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 16 Toe Touch Jumping Jack 12 Glute Bridges 8 Tuck-Ups 4 Inch Worms w/ Push-Up Into… 2 ROUNDS 16 Cross-Body Toe Touch Jumping Jacks 6/6 Split Squats 8 V-Ups 4 Double Push-Ups to Pike Workout – All 5 SETS* (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 4 Reps of Gym. Push** 8 V-Ups or Tuck-Ups 12 Walking Lunges -Rest 1:00 b/t Sets- *Pick up where you left off each round. **Gym Push Options… Push-Up Pike Push-Up Hand Release Push-Up Handstand Push-Up (Score is Total Rounds + Reps) Post-Workout Strength – All 3 SETS (No Measure) 15-20 DB Hip Thrusts* 8/8 DB Goblet Bulgarian Split Squats* 1:00 Plank Hold *Use box or bench to support. -Rest As Needed b/t Sets- (No Measure)Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 8 Good Mornings 8 Scap Pull Ups 8 Ring Rows 8 PVC Pass Throughs Into… 2 Rounds 200m Run 6 Clean Deadlift 6 Clean High Pull 6 BTN Snatch Grip Push Press 6 Kip Swings Strength – All EMOM x 8 MINUTES (Weight) MIN 1 – 1 Power Clean + 2 Hang Power Cleans MIN 2 – 1 Power Snatch + 2 Hang Power Snatches *Start Light and build slightly past Workout Weight. (Score is Weight) Workout – Performance Viola (AMRAP – Rounds) AMRAP in 20 minutes 400 meter Run 11 Power Snatches (95/65 lb) 17 Pull-Ups 13 Power Cleans (95/65 lb)U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Row (EZ) 10 Alt. Groiners 8 Push-Up to Pike 6 Box Step-Overs Into… 1 ROUND 1:00 Row (Moderate) 10 Med Ball Front Squats 8 Up-Downs 6 Box Jump-Overs Into… 1 ROUND 1:00 Row (Workout Pace) 10 Med Ball Thrusters 8 Burpee 6 Box Jump-Overs MID-YEAR CHALLENGE 24.3 (PERFORMANCE) “THE DESCENT (PERFORMANCE)” (Time) 5 ROUNDS FOR TIME 20/15 Cal Row 50 Wall Balls (20/14)* 10 Burpee Box Jump Overs (24/20) *Wall Balls come down by 10-Reps Every Round (50-40-30-20-10) (Score is Time) KG WB: (9/6) MID-YEAR CHALLENGE 24.3 (FITNESS) “THE DESCENT (FITNESS)” (Time) 5 ROUNDS FOR TIME 15/12 Cal Row 50 Wall Balls (14/10)* 10 Burpee Box Jump Overs (20) *Wall Balls come down by 10-Reps Every Round (50-40-30-20-10) (Score is Time) KG WB: (6/5) Finisher – All 2-3 SETS (No Measure) 15-20 Straight Arm Banded Lat...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 3 ROUNDS :45 Row* 12 Alt. KB Deadlifts 10 Scap Push-Ups 10 Arm Haulers :20/:20 KB Suitcase Hold *RND 1= Arms + Body Rowing / RND 2= Half Slide Rowing / RND 3=Full Slide Rowing. Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 23 MINUTES* 80/65 Cal Bike** 60 Russian KB Swings (Athlete Choice) 40 Hand Release Push-Ups 200m KB Suitcase Carry*** *P1 works while P2 rests, split work as needed. **While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold. ***Switch KB b/t partners as needed. (Score is Rounds + Reps) Solo Workout Option – All EVERY 5:00 x 4 SETS (AMRAP – Reps) 25/20 Cal Bike 20 Russian KB Swings (Athlete Choice) 100m Suitcase Carry Max Hand Release Push-Ups in Time Remaining… -Rest 1:00 b/t Sets-...Read more