BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Jumping Jacks 15 Banded Pull-Aparts 10 Banded Good Mornings 10 Scap Pull-Ups Into… 2 ROUNDS 10 Superman Rocks 10 Hollow Rocks 10 BB Good Morning 10 Kip Swings (Short & Tight) 10 Slow Ring Rows Strength – All EMOM x 10 MINUTES (No Measure) MIN 1 – 2-5 Gymnastic Pulling Reps* MIN 2 – 5 Deadlifts** *Pulling Options… Ring Rows Jumping Pull-Ups Pull-Ups Chest to Bar Pull-Ups **Start Light and build past Workout Weight. (No Measure) MID-YEAR CHALLENGE 24.2 (PERFORMANCE) “THE SUMMIT (PERFORMANCE)” (Time) FOR TIME 21-15-9-15-21 Chest to Bar Pull-Ups Deadlifts (255/185) (Score is Time) KG BB: (115/79) MID-YEAR CHALLENGE 24.2 (FITNESS) “THE SUMMIT (FITNESS)” (Time) FOR TIME 21-15-9-15-21 Pull-Ups Deadlifts (185/135) (Score is Time) KG BB: (85/60) Optional Cool Down – All FOR RECOVERY (No Measure) 10/10 Sciatic Nerve Floss 10/10 Banded Hamstring Stretch...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 1 10 Alt. Deadbugs 1:00 Cardio Choice 2 10 Up-Downs into… 2 ROUNDS 6/6 Slow BW Turkish Sit-Ups 6/6 Slow BW Reverse Lunges 6/6 Slow SA Strict Press (DB or KB) 10 Sit-Ups Workout – All AMRAP x 25 MINUTES (No Measure) 25/20 Cals Cardio Choice 1 20 Sit-Ups 3/3 KB/DB Turkish Get-Ups (Athlete Choice)* 25/20 Cals Cardio Choice 2 20 Up-Downs 10/10 Single Arm KB/DB Strict Press (Athlete Choice)* *Use a Light or Moderate-Light KB/DB for Both Movements. (No Measure) Optional Cool Down – All 3-4 SETS FOR RECOVERY (No Measure) :30 Straddle Forward Fold 10/10 Childs Pose Single Arm Lifts* 10 Alt. Bird Dogs 10-12 SLOW Alt. Deadbugs *Option to place arms on foam roller. (No Measure)Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Figure 4’s 10 Alt. Samson Lunges 10 Scap Push-Ups Into… 1 ROUND 200m Run 10 Alt. Leg Swings 10/10 Split Squats 10 Tempo Push-Ups (31X1) Into… 1 ROUND 200m Run 10 Alt. Knee to Chest Steps 20 Walking Lunges 10 Push-Ups or Hand Release Push-Ups Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Hand Release Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Flyes* 12-15 DB Pullovers* 12-15 Bent Over Reverse Flyes *Option to use Bench or Wall Ball. -Rest As Needed b/t Sets- (No Measure)Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Alt. 90-90 Hip Rotations 6 Air Squats to Med. Ball 6 Scap Pull-Ups + 6 Kip Swings 12 Alt. Step Overs Into… 1 ROUND 6 Cat/Cows 6 Med. Ball Thrusters 6 Bigger/Dynamic Kip Swings 12 Low Landing Box Jumps* Into… 1 ROUND 6/6 Moose Antlers 15 Wall Balls 6 Toes to Bar/Something 12 Box Jump Overs *Stay on the same side of the box but catch low and step right down; don’t stand all the way up like we do in a traditional box jump. This will help carry over into the Box Jump Over. Strength – All EMOM x 6 MINUTES (Weight) 1 Power Clean + 1 Front Squat + 1 Hang Clean* *Option for Power or Squat. Start Light and build slightly past Workout Weight. (Score is Weight) Workout – Performance FOR TIME (Time)...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike (1st Round – Arms only // 2nd Round – Legs only) 10 Scap Push-Ups 5/5 Moose Antlers 5 Tall Jumps 5 Tall Drops* Into… 2 ROUNDS :45 Bike (Arms + Legs) 5 Push-Up to Pike 5 Hang Power Cleans 10 Barbell Alt. Elbow Punches (Front Rack or Back Rack) 8 Tempo Strict Press (31×1) *Start on toes and drop into the receiving position for Push Jerk Strength – All Push Jerk (ON A 18:00 RUNNING CLOCK… Build to a Heavy 3-Rep Push Jerk* ) *Up to or Heavier than Workout Weight. (Score is Weight) Workout – Performance ON A 10:00 RUNNING CLOCK… (Calories) Max Cal Bike* *Every 2:00, including 0:00, complete 5 Shoulder to Overhead (185/135). (Score is Total Cals) KG BB: (85/60) Workout – Fitness ON A 10:00 RUNNING CLOCK… (Calories) Max Cal Bike*...Read more