BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2:00 Row 30 Mountain Climbers 20 Shoulder Taps 10 Alt. Groiner + Twist 10 Cossack Squats 5 Squat Inch Worms + Push-Ups 10 BB Elbow Punches 5 BB OH Press + :10 OH Hold Into… SPECIFIC WARM-UP 3 ROUNDS :40 Row 6 Up-Downs 8 Reps of Thruster Prep* *R1: Front Squats / R2: Front Squat + Push Press / R3: Thruster Strength – All Thruster (ON A 12:00 RUNNING CLOCK… Build to a 3-Rep Moderate-Heavy Thruster ) (Score is Weight) Workout of the Week – Performance “MYMC 23.3” (Time) 3 ROUNDS FOR TIME 300/250m Row 21 Thrusters (95/65)* 15 Up-Down Over Bar *Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9. (Score is Time) KG BB: (42.5/30) NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Bird Dogs 10 Glute Bridge-Ups 10 Alt Step-Ups Into… 2 ROUNDS 8 Barbell RDL 10 Tuck-Ups/ V-Ups 10 Box Jumps 8 Kip Swings Workout – Performance EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 Deadlifts (225/155) 15 Box Jumps (30/24) Max Toes to Bar in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Set of Toes to Bar) KG BB: (100/70) Workout – Fitness EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 Deadlifts (155/105) 15 Box Jumps (24/20) Max Toes to Something in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Set of Toes to Something) KG BB: (70/47.5) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – :45 Calf or Foot Smash MIN 2 – :45 90-90 Hip Rotations MIN 3 – :45...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 3 SETS 8 Alt. Lunges 8 Scap Pull-Ups 4/4 Single Arm Ring Row 8 Barbell Strict Press Into… 1-2 SETS 8 DB Goblet Alt. Lunges 8 Scap Push-Ups 4-6 Strict Pull-Ups or 8 Ring Rows 8 Barbell Push Press Strength – All Push Jerk (ON A 15:00 RUNNING CLOCK… Build to a 5-Rep Moderate Push Jerk ) (Score is Weight) Workout – Performance AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on…* Shoulder to Overhead (115/75) DB Goblet Alt. Lunges (50/35) *Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round. (Score is Rounds + Reps) KG BB: (52.5/35) KG DB: (22.5/15) Workout – Fitness AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on…* Shoulder to Overhead (75/55) DB Goblet Alt. Lunges (35/20) *Complete 1 Rope Climb or 3 Strict Pull-Ups...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Single Unders 10 Good Mornings (BB opt.) 5 High Hang High Pulls 10 Alt. Elbow Punches 5 Cat Cows into… 2 ROUNDS 10 Single-Single-Doubles 10 Clean Deadlifts 5 High Hang Muscle Cleans 10 Alt. Groiners Strength – All EMOM x 12 MINUTES* (Weight) 1 Power Clean + 1 Hang Power Clean *Start Light-Moderate and build to Moderate-Heavy. (Score is Weight) Workout – Performance 7 ROUNDS FOR TIME (Time) 50 Double Unders 5 Hang Power Cleans (155/105) (Score is Time) KG BB: (70/47.5) Workout – Fitness 7 ROUNDS FOR TIME (Time) 75 Single Unders 5 Hang Power Cleans (115/75) (Score is Time) KG BB: (52.5/35) Cool Down – All 2 SETS FOR QUALITY (No Measure) 100m EZ Walk* 2:00 Foam Roll** *Nasal only breathing **Lats / Glutes / Hamstrings -Rest as Needed b/t Sets- (No Measure)Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Bike 10 Up-Downs 8/8 Suitcase Deadlifts Into… 1 ROUND 1:00 Bike 10 Deadbugs (Banded Optional) :20/:20 Suitcase Hold Into… 1 ROUND 1:00 Bike 10 Strict Sit-Ups* 100m Suitcase Carry (50m/50m) *Hold your arms across your chest. Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 30/25 Cal Bike 20 Sit-Ups 10 Up-Downs 20/15 Cal Bike 20 Alt. Deadbugs* 100m DB/ KB Suitcase Carry (Athlete Choice)** *Option for Banded or DB Deadbugs. *Switch hands at 50m mark. (Score is Rounds + Reps) Optional Cool Down – All FOR QUALITY (No Measure) 2:00 Foam Rolling 1:00/1:00 Wall Stretch 1:00 Olympic Wall Stretch 1:00/1:00 Calf Smash 1:00 Corpse Pose (No Measure)Read more